Upper Body
3 rounds:
No rest between exercises.
6 Weighted Dip
12 Overhead Triceps Extension
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
6 Weighted Chin-up
12 EZ Bar Biceps Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
6 Standing Shoulder Press
12 Dumbbell Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
6 Bent Barbell Row
12 Dumbbell Rear Delt Fly
(alternate rounds with a partner)
Single-Arm Band Triceps Pushdown 3×25
Gripper 3×25
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Sleds
2 rounds:
80yd Sled PUSH Shuttle 135/90
200m Recovery Jog
80yd Sled PULL Shuttle
200m Recovery Jog
80yd Backward Drag Shuttle
200m Recovery Jog
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Weightlifting
Deload for In-House Meet
Power Snatch
70% 5×2
Power Clean & Push Press
70% 5×2
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Strength & Hypertrophy
Cycle 3/Week 2
Close Grip Bench Press
35% 1×5
45% 1×5
55% 1×5
65% 1×5
*based on Bench Press 1RM
Standing Press
40% 1×8
50% 1×8
60% 1×8
70% 1×1
75% 1×8
Weighted Dip
5(L) 5(M) 5(MH) 5(H)
4 rounds:
8 EZ Bar Front Raise (M)
8 Dumbbell Lateral Raise (M)
(alternate rounds with a partner)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
Triceps Extension (your choice)
8(L) 8(M) 8(MH) 8(H)
Single-Arm Band Triceps Pushdown 3×25
“Never tell people how to do things. Tell them what to do and they will surprise you with their ingenuity.”
~George S. Patton
