UPPER BODY
Decline Chest Press
12(L) 12(M) 12(MH) 12(H)
3 rounds:
No rest between exercises.
8 Tempo Pec Deck (:04 ecc)
12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Rear Delt Fly (:04 ecc)
12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Lateral Raise (:04 ecc)
12 Machine Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Biceps Curl (:04 ecc)
12 Supinated Pulldown
(alternate rounds with a partner)
Overhead Triceps Extension
4×15 (M)
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WEIGHTLIFTING
Drill
Hang Snatch High Pull 4×4
(movement is the priority)
At a moderate load:
3-Position Power Snatch (AK, BK, Floating)
5(1+1+1)
Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Lateral Raise
4×15 (M)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Biceps Curl
4×15 (M)
________________________
POWERBUILDING
Cycle 2/Week 3
Standing Shoulder Press
50% 1×15
60% 1×12
70% 1×10
3 rounds:
12 Machine Shoulder Press
15 Lateral Raise
12 Machine Dip
(alternate rounds with a partner)
3 rounds:
12 Plate Circles (both directions)
12 Plate Side to Side (over andback is one)
(alternate rounds with a partner)
Rolling Dumbbell Triceps Extension
4×12 (M)
Triceps Pushdown
4×12 (M)
“Power is no blessing in itself, except when it is used to protect the innocent.”
~Jonathan Swift
