UPPER BODY
“Drop Sets”
Chest Press
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Lat Pulldown
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Shoulder Press
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Seated Row
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Machine Dip
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Biceps Curl
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Triceps Pushdown
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Choose a weight that allows 12-15 reps (fresh)
Set 1: AMRAP
(reduce weight by 20%)
Set 2: AMRAP
(reduce weight by 20%)
Set 3: AMRAP
(reduce weight by 20%)
Set 4: AMRAP
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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)
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Machine Dip
8(L) 8(M) 8(MH) 8(H)
3 rounds:
15 Lateral Raise
15 Triceps Extension
Nautilus Ab
2×20
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POWERBUILDING
Cycle 3/Week 3
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)
Tempo Skull Crusher (:04 ecc)
8(L) 8(M) 8(H)
Cable Overhead Triceps Extension
3×12 (M)
“There is no higher religion than human service. To work for the common good is the greatest creed.”
~Woodrow Wilson
