UPPER BODY
3 rounds:
No rest between exercises.
8 Tempo Dumbbell Fly (:04 ecc)
12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Pullover (:04 ecc)
12 Front Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Overhead Triceps Extension (: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)
Biceps Curl
15(L) 12(M) 10(MH) 8(H)
________________________
SLEDS
6 rounds:
40yd Sled Push 135/90
80yd Farmers Carry 70/44
40yd Sled Push
(alternate rounds with a partner)
________________________
WEIGHTLIFTING
Power Snatch
70% 2×3
75% 3×2
Push Press
70% 1×3
75% 1×3
80% 1×2
85% 1×2
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Seated Row
10(L) 8(M) 6(MH) 4(H)
*follow each set with 15 band pull apart
Dumbbell Lateral Raise
10(H) 12(MH) 14(M) 16(L)
Nautilus AB
3×15 (M)
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POWERBUILDING
Cycle 3/Week 2 (peaking)
Dynamic Bench Press
55% 8×3
Standing Shoulder Press
5(L) 5(M) 1(MH) 5(H)
Weighted Dip
5(0) 5(L) 2×5(M)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
“I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.”
~Henry David Thoreau
