UPPER BODY
15-12-10-8
No rest between exercises.
Chest Press
Wide Pulldown
(alternate rounds with a partner)
15-12-10-8
No rest between exercises.
Shoulder Press
Seated Row
(alternate rounds with a partner)
15-12-10-8
No rest between exercises.
Machine Pullover
Machine Triceps Kickback
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Lateral Raise
15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Rope Triceps Pushdown
15 Rope Biceps Curl
(alternate rounds with a partner)
_______________________
WEIGHTLIFTING
Pause Power Snatch (BK)
60% 2×2
65% 2×2
70% 2×2
Snatch Grip Push Press
70% 4×4
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
Dip
5(0) 5(L) 5(M) 5(MH) 5(H)
Overhead Triceps Extension
4×12 (M)
______________________
POWERBUILDING
TESTING DEADLIFT TOMORROW
Rest
“I have discovered that we may be in some degree whatever character we choose. Besides, practice forms a man to anything.”
~James Boswell
