Upper Body
3 rounds:
No rest between exercises.
8-10 Weighted Chin-up
8-12 Pullover
8-10 Bench Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-10 Standing Shoulder Press
8-12 Seated Row
8-10 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)
_______________________________
Sleds
3 rounds:
40yd Sled PULL 135/90
40yd Sled PUSH 135/90
(alternate rounds with a partner)
3 rounds:
40yd Backwards Sled Drag 135/90
40yd Sled PULL 135/90
(alternate rounds with a partner)
3 rounds: (Speed)
80yd Sled Push Shuttle 70/45
(alternate rounds with a partner)
______________________________
Weightlifting
Power Snatch
70% 2×2
80% 2×2
70% 2×2
Push Press
80% 4×4
Bent Dumbbell Row
8(M) 10(H) 8(MH)
Weighted Chin-up
5(0) 5(L) 5(M) 5(MH) 5(H)
Weighted Back Extension
3×8 (M)
______________________________
Strength & Hypertrophy
Cycle 4 / Week 3
Reverse Grip Bench Press
35% 1×5
45% 1×5
50% 1×5
55% 1×5
65% 1×1
70% 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
90% 1xAMRAP
4 rounds:
8 Plate Raise
8 Plate Side to Side
(alternate rounds with a partner)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Triceps Extension (you pick)
4×12 (M)
“The wisest mind has something yet to learn.”
~George Santayana
