Upper Body
For load: (constant load)
Chest Press 8-1-7-2-6-3-5-4
(alternate sets with a partner. keep rest short)
For load: (constant load)
Front Pulldown 8-1-7-2-6-3-5-4
(alternate sets with a partner. keep rest short)
For load: (constant load)
Shoulder Press 8-1-7-2-6-3-5-4
(alternate sets with a partner. keep rest short)
For load: (constant load)
Seated Row 8-1-7-2-6-3-5-4
(alternate sets with a partner. keep rest short)
For load: (constant load)
Seated Dip 8-1-7-2-6-3-5-4
(alternate sets with a partner. keep rest short)
For load: (constant load)
EZ Bar Biceps Curl 8-1-7-2-6-3-5-4
(alternate sets with a partner. keep rest short)
________________________________
Sleds
For time:
80yd Sled Push 135/90
10yd Sled Push
70yd Sled Push
20yd Sled Push
60yd Sled Push
30yd Sled Push
50yd Sled Push
40yd Sled Push
(alternate pushed with a partner)
200m Recovery Jog
Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shuttle 135/90
____________________________
Weightlifting
Power Snatch
70% 2×3
75% 2×3
Push Press
70% 2×2
75% 2×2
80% 2×2
Bent Dumbbell Row
8(M) 10(H) 8(MH)
Weighted Chin-up
3(0) 3(L) 3(M) 3(MH) 3(H)
Weighted Back Extension
3×8 (M)
______________________________
Strength & Hypertrophy
Cycle 5/Week 1
Blokz Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 3×3
*based on Bench Press 1RM
Standing Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×5
Weighted Dip
5(0) 5(L) 5(M)
Alternating Side & Front Raise
3×8 (M) (each way)
Triceps Pushdown
4×8 (M)
“I am a great believer in luck, and I find the harder I work the more I have of it.”
~Stephen Leacock
