Holiday Hours:
9:00a-12:00p
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Upper Body
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Plate Raise
8-12 Shoulder Press
8-12 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Pushdown
20-30 Gripper
(alternate rounds with a partner)
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Sleds
5 rounds:
20yd Sled Push Shuttle 180/135
(alternate shuttles with a partner)
4 rounds:
40yd Sled Push Shuttle 135/90
(alternate shuttles with a partner)
3 rounds:
60yd Sled Push Shuttle 90/45
(alternate shuttles with a partner)
2 rounds:
80yd Sled Push Shuttle 45/0
(alternate shuttles with a partner)
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Weightlifting
Power Snatch
70% 2×3
80% 3×2
Push Press
75% 2×3
85% 3×2
Bent Dumbbell Row
8(M) 10(H) 8(MH)
Weighted Chin-up
4(0) 4(L) 4(M) 4(MH) 4(H)
Weighted Back Extension
3×8 (M)
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Strength & Hypertrophy
Cycle 4 / Deload Week
Arnold Press
8(L) 3×8(M)
Close Grip Bench Press
35% 1×8
45% 1×5
50% 1×3
55% 3×3
Standing Shoulder Press
40% 1×8
50% 1×5
60% 1×3
65% 3×3
Dumbbell Lateral Raise
4×12 (M)
Triceps Extension (you pick)
4×12 (M)
“Good actions give strength to ourselves and inspire good actions in others.”
~Samuel Smiles
