Upper Body
Weighted Dip 8-7-6-5
(make consistent increases)
Weighted Chin-up 8-7-6-5
(make consistent increases)
Skull Crusher 8-8-8-8
(make consistent increases)
Seated EZ Bar Curl 8-8-8-8
(make consistent increases)
Overhead Cable Triceps Extesnion 10-10-10-10
(make consistent increases)
Single-Arm Multi-Biceps 10-10-10-10
(make consistent increases)
Single-Arm Band Triceps Pushdown 3×25
Gripper 3×25
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Sleds
6 rounds:
80yd Sled Pull Shuttle 135/90
200m Recovery Jog
2 rounds:
80yd Backward Sled Drag Shuttle 135/90
(alternate shuttles with a partner)
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Weightlifting
Power Snatch
70% 2×2
75% 2×2
80% 2×2
BTN Push Press
75% 4×4
10-12-14-16
Face Pull
Rear Delt Fly
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Strength & Hypertrophy
Cycle 3/Week 1
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% 1×8
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
“Even if you’re on the right track, you’ll get run over if you just sit there.”
~Will Rogers
