Upper Body
3 rounds:
12 Chest Press
8 Tempo Pec Deck (:04 ecc)
(alternate rounds with a partner)
3 rounds:
12 Supinated Pulldown
8 Tempo Biceps Curl (:04 ecc)
(alternate rounds with a partner)
3 rounds:
12 Shoulder Press
8 Tempo Lateral Raise (:04 ecc)
(alternate rounds with a partner)
3 rounds:
12 Seated Row
8 Tempo Rear Delt Fly (:04 ecc)
(alternate rounds with a partner)
3 rounds:
12 Seated Dip
8 Tempo Overhead Triceps Extension (:04 ecc)
(alternate rounds with a partner)
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Sleds
2x80yd Sled Push Shuttle 90/45
3x60yd Sled Push Shuttle 135/90
4x40yd Sled Push Shuttle 180/135
5x20yd Sled Push Shuttle 225/180
(alternate shuttles with a partner)
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Weightlifting
Power Snatch
70% 1×3
75% 2×2
80% 3×1
BTN Push Press (behind the neck)
75% 4×4
Supinated Pulldown 12-10-8-6
Single-Arm Seated Row 12-10-8-6
10-12-14-16 (decreasing load)
Face Pull
Rear Delt Fly
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Strength & Hypertrophy
Cycle 2/Week 1
Reverse Grip Bench Press
35% 1×8
45% 1×8
50% 1×8
55% 1×8
*percentage of Bench Press 1RM
Dumbbell Shoulder Press 8-8-8-8
(leave room to increase weight next week)
Weighted Dip 8-8-8-8
(leave room to increase weight next week)
Upright Row 8-8-8
(leave room to increase weight next week)
Incline Skull Crusher 8-8-8-8
(leave room to increase weight next week)
Alt-Arm Side and Front Raise 3×8 (each way)
(leave room to increase weight next week)
Triceps Pushdown 4×12
(leave room to increase weight next week)
“An expert is a man who has made all the mistakes which can be made, in a narrow field.”
~Niels Bohr
