UPPER BODY
“Rest Pause Sets”
Chest Press
“Rest Pause Sets”
Front Pulldown
“Rest Pause Sets”
Machine Shoulder Press
“Rest Pause Sets”
Seated Row
“Rest Pause Sets”
Machine Dip
“Rest Pause Sets”
Pullover
“Rest Pause Sets”
Biceps Curl
“Rest Pause Sets”
Select a weight that allows 15 reps (fresh).
Set 1: AMRAP
(rest :30)
Set 2: AMRAP
(rest :30)
Set 3: AMRAP
(constant load for all three sets)
___________________________
SLEDS
2 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Jog
2 rounds:
60yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Jog
80yd Backwards Sled Drag 90/45
___________________________
WEIGHTLIFTING
Power Snatch
70% 2×3
75% 3×2
Push Press
70% 2×3
75% 3×2
Dumbbell Shoulder Press
10(L) 8(M) 6(MH) 4(H)
Triceps Extension
12(L) 10(M) 8(MH) 6(H)
Reverse Hyper
2×20 (H)
____________________________
POWERBUILDING
Cycle 1/Week 2
Close Grip Blokz Bench Press
35% 1×5
45% 1×5
50% 1×5
55% 1×5
60% 1×5
*based on bench press 1rm.
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
*increase weight of last set weekly.
3 rounds:
8 Dumbbell Lateral Raise (M)
8 EZ Bar Front Raise (M)
(alternate rounds with partner)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.
Rolling Dumbbell Triceps Extension
15(L) 12(M) 10(MH) 8(H)
*increase weight of last set weekly.
“For every minute, the future is becoming the past.”
~Thor Heyerdahl
