UPPER BODY
3 rounds:
No rest between exercises.
8 Incline Press
8 Tempo Pec Deck (:04 ecc)
8 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Pulldown
8 Tempo Rear Delt Fly (:04 ecc)
8 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Upright Row
8 Tempo Shoulder Press (:04 ecc)
8 Dumbbell Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Dumbbell Overhead Triceps Extension
8 Tempo Biceps Curl (:04 ecc)
8 Triceps Extension
(alternate rounds with a partner)
____________________________________
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 Shttle 135/90
___________________________________
WEIGHTLIFTING
Pause Power Snatch (:02 BK)
75% 4×3
Power Clean
75% 4×3
Bench Press
60% 1×3
70% 1×3
80% 1×3
75% 1×3
65% 1×3
Bent Barbell Row 12-10-8-6
Tempo Nautilus Ab (:04 ecc) 3×10
___________________________________
POWERBUILDING
Cycle 1/Week 1
Dumbbell Shoulder Press
4×12 (M)
Machine Dip
4×12 (M)
Upright Row
3×12 (M)
Machine Shoulder Press
3×12 (M)
3 rounds:
8 Plate Circles (both directions)
8 Plate Side to Side
DB Skull Crusher
4×12 (M)
Single-Arm Band Triceps Pushdown 3×25
“It’s not what you look at that matters, it’s what you see.”
~Henry David Thoreau
