Upper Body
3 rounds:
No rest between exercises.
6-8 Weighted Chin-up
8-12 Pullover
6-8 Bench Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
6-8 Standing Shoulder Press
8-12 Seated Row
6-8 Weighted Dip
(alternate rounds with a partner)
3 rounds:
Biceps 21’s (bottom half, top half, full)
(alternate rounds with a partner)
3 rounds:
Triceps 21’s (french press, skull crusher, triceps press)
(alternate rounds with a partner)
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Sleds
6 rounds:
40yd Sled Push 135/90
80yd Shuttle Run
40yd Sled Push
(alternate rounds with a partner)
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Weightlifting
Power Snatch
75% 4×3
Push Press
80% 4×3
Bent Barbell Row
10(L) 8(M) 6(H) 15(MH)
Front Pulldown
10(L) 8(M) 6(H) 15(MH)
3 rounds:
12 Rear Delt Fly
12 Face Pull
(alternate rounds with a partner)
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Strength & Hypertrophy
Cycle 4 / Week 2
Reverse Grip Bench Press
35% 1×5
45% 1×5
55% 1×5
60% 1×5
65% 1×5
*based on Bench Press 1RM
Standing Shoulder Press
40% 1×5
50% 1×5
60% 1×5
70% 1×1
80% 1×1
85% 1×5
4 rounds:
8 Plate Raise
8 Plate Side to Side
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Triceps Extension (you pick)
4×12 (M)
“Success is not final, failure is not fatal: it is the courage to continue that counts.”
~Winston Churchill
