UPPERBODY
“Rest Pause Sets”
Chest Press
“Rest Pause Sets”
Front Pulldown
“Rest Pause Sets”
Shoulder Press
“Rest Pause Sets”
Seated Row
“Rest Pause Sets”
Machine Dip
“Rest Pause Sets”
Pullover
“Rest Pause Sets”
Biceps Curl
“Rest Pause Sets”
Select a weight that allows 15 reps (fresh):
Set 1: AMRAP
(rest :30)
Set 2: AMRAP
(rest :30)
Set 3: AMRAP
(constant load for all three sets)
___________________________
SLEDS
3 rounds:
40yrd Sled Push 135/90
(rest 1:00)
40yrd Sled Push
(rest :45)
40yrd Sled Push
(rest :30)
40yrd Sled Push
(rest :15)
40yrd Sled Push
*200m recovery walk between rounds.
___________________________
WEIGHTLIFTING
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Lateral Raise
12(L) 12(M) 12(H)
Overhead Triceps Extension
12(L) 12(M) 12(H)
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
Front Pulldown
12(L) 12(M) 12(H)
Rear Delt Fly
2×15 (M)
_____________________________
POWERBUILDING
Meet Week (Rest)
“You always have two choices: your commitment versus your fear.”
~Sammy Davis, Jr.
