UPPER BODY
3 rounds:
No rest between exercises.
8 Tempo Pec Deck (:04 ecc)
6 Tempo Decline Chest Press (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Pullover (:04 ecc)
6 Tempo Lat Pulldown (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Wide Grip Shoulder Press (:04 ecc)
6 Tempo Neutral Grip Shoulder Press (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Rear Delt Fly (:04 ecc)
6 Tempo Seated Row (:04 ecc)
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
15 Lateral Raise
15 Triceps Extension
(alternate rounds with a partner)
_________________________________
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)
Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Lateral Raise
4×15 (M)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Biceps Curl
4×15 (M)
_________________________________
POWERBUILDING
Cycle 2/Week 4 (deload)
Blokz Bench Press
5×5 (M)
Dumbbell Shoulder Press
3×8 (M)
Dip
3×8 (0)
2 rounds:
No rest between exercises.
12 Lateral Raise (M)
12 EZ Bar Front Raise (M)
(alternate rounds with a partner)
Skull Crusher
3×12 (M)
“There are some things you learn best in calm, and some in storm.”
~Willa Cather
