Upper Body
Weighted Dip 7-6-5-4
(make consistent increases)
Weighted Chin-up 7-6-5-4
(make consistent increases)
Skull Crusher 12-10-8-6
(make consistent increases)
Seated EZ Bar Curl 12-10-8-6
(make consistent increases)
Overhead Cable Triceps Extension 15-12-10-8
(make consistent increases)
Single-Arm Multi-Biceps 15-12-10-8
(make consistent increases)
Single-Arm Band Triceps Pushdown 3×25
Gripper 3×25
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Sleds
4 rounds:
20yd Sled PUSH Shuttle 225/180
(alternate shuttles with a partner)
4 rounds:
80yd Sled PULL Shuttle 135/90
(alternate shuttles with a partner)
4 rounds:
20yd Sled PUSH Shuttle 225/180
(alternate shuttles with a partner)
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Weightlifting
At a moderate load:
Pause Power Snatch (:02 BK) 3-3-3-3
At a moderate load:
Power Clean + Push Press 4(2+2)
At a moderate load:
Bent Barbell Row 12-12-12
At a moderate load:
Front Pulldown 12-12-12
3 rounds:
15 Rear Delt Fly
15 Cable Face Pull
(alternate rounds with a partner)
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Strength & Hypertrophy
Cycle 3/Week 3
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
80% 1×8
Weighted Dip
5(0) 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 (you pick)
8(L) 8(M) 8(MH) 8(H)
Single-Arm Band Triceps Pushdown 3×25
“We are never happy until we learn to laugh at ourselves.”
~Dorothy Dix
