UPPER BODY
“Rest Pause Sets”
Chest Press
“Rest Pause Sets”
Seated Row
“Rest Pause Sets”
Shoulder Press
“Rest Pause Sets”
Lat Pulldown
“Rest Pause Sets”
Machine Dip
“Rest Pause Sets”
Biceps Curl
“Rest Pause Sets”
Triceps Extension
“Rest Pause Sets”
Select a weight that allows 15 reps (fresh):
Set 1: AMRAP
(rest :20)
Set 2: AMRAP
(rest :20)
Set 3: AMRAP
(constant load for all three sets)
___________________________
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)
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POWERBUILDING
Cycle 3/Week 1
Blokz Bench Press
5×5 (M)
Tempo Dumbbell Shoulder Press (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Weighted Dip (:04 ecc)
8(0) 8(L) 8(M) 8(H)
3 rounds:
No rest between exercises.
8 Tempo Dumbbell Lateral Raise (:04 ecc)
8 Tempo EZ Bar Front Raise (:04 ecc)
(alternate rounds with a partner)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Cable Overhead Triceps Extension
3×12 (M)
“Progress comes to those who train and train; reliance on secret techniques will get you nowhere.”
~Morihei Ueshiba
