UPPER BODY
Front Pulldown
15(L) 12(M) 10(MH) 8(H)
Chest Press
15(L) 12(M) 10(MH) 8(H)
Pullover
15(L) 12(M) 10(MH) 8(H)
Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Biceps Curl
15(L) 12(M) 10(MH) 8(H)
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SLEDS
4 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
80yd Farmers Walk Shuttle 70/53
(alternate shuttles with a partner)
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WEIGHTLIFTING
5 sets at a moderate load:
1 Muscle Snatch + 1 Power Snatch + 1 Snatch
Push Press
70% 1×3
75% 1×3
80% 2×2
Seated Row
12(L) 10(M) 8(MH) 6(H)
*follow each set with 15 band pull apart
Machine Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Triceps Extension
10(H) 12(MH) 14(M) 16(L)
Nautilus AB
3×15 (M)
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POWERBUILDING
Cycle 2/Week 4 (deload)
Dynamic Bench Press
55% 8×3
Bradford Press
3×8 (M)
Dip
3×8 (0)
JM Press
2×8 (M)
“You cannot escape the responsibility of tomorrow by evading it today.”
~Abraham Lincoln
