UPPER BODY
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Seated Row
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Lateral Raise
8-12 Dumbbell Front Raise
8-12 Dumbbell Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
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SLEDS
5 rounds:
40yd Shuttle Run
20yd Sled Push Shuttle 180/135
40yd Shuttle Run
(alternate rounds with a partner)
4 rounds:
60yd Shuttle Run
40yd Sled Push Shuttle 135/90
60yd Shuttle Run
(alternate rounds with a partner)
3 rounds:
80yd Shuttle Run
60yd Sled Push Shuttle 90/45
80yd Shuttle Run
(alternate rounds with a partner)
___________________________
WEIGHTLIFTING
5 sets at a moderate load:
1 Muscle Snatch + 1 Power Snatch + 1 Snatch
Push Press
70% 2×4
75% 2×3
Seated Row
15(L) 12(M) 10(MH) 8(H)
*follow each set with 15 band pull apart
Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Triceps Extension
15(L) 12(M) 10(MH) 8(H)
Nautilus AB
3×15 (M)
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POWERBUILDING
Cycle 2/Week 3
Dynamic Bench Press
55% 8×3
Standing Shoulder Press
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
*increase weight of last set weekly.
Upright Row
15(L) 12(M) 10(MH) 8(H)
*increase weight of last set weekly.
JM Press
8(L) 8(M) 8MH) 8(H)
*increase weight of last set weekly.
Triceps Extension (you pick)
3×12 (M)
“Success consists of getting up just one more time than you fall.”
~Oliver Goldsmith
