Upper Body
“Cumulative Set”
Wide Chest Press
“Cumulative Set”
Pec Deck
“Cumulative Set”
Seated Row
“Cumulative Set”
Flex Rear Dely Fly
“Cumulative Set”
Seated Dip
“Cumulative Set”
EZ Bar Curl
“Cumulative Set”
Triceps Pushdown
*Cumulative Set
Choose a weight that allows 12-15 reps.
1 Rep
(rest :10)
2 Reps
(rest :10)
3 Reps
(rest :10)
Continue adding a rep until unable to complete the set.
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Sleds
5 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
60yd Farmers Walk 53/35
(alternate shuttles with a partner)
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Weightlifting
At a moderate load:
Pause Power Snatch (:02 in catch) 3-3-3-3-3
(make consistent increases)
Push Press
70% 4×4
At a moderate load:
RDL 5-5-5-5
(make consistent increases)
At a moderate load:
Close Grip Bench Press 5-5-5-5-5
(make consistent increases)
At a moderate load:
Dumbbell Lateral Raise 15-12-10-8
(make consistent increases)
“He has found his style, when he cannot do otherwise.”
~Paul Klee
