UPPER BODY
10-12-14-16 (decreasing load)
Front Pulldown
10-12-14-16
Chest Press
10-12-14-16
Machine Pullover
10-12-14-16
Incline Chest Press
10-12-14-16
Seated Cable Row
10-12-14-16
Machine Dip
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SLEDS
5 rounds for load:
20yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
200m Recovery Jog
(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% 4×4
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 2
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)
“By making yourself better, that’s how you make your team better.”
~Jimmy Garoppolo
