Upper Body
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Machine Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Pec Deck
8-12 DB Lateral Raise
8-12 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Triceps Extension
8-12 Biceps Curl
20-30 Gripper
(alternate rounds with a partner)
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SLEDS
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery walk
(alternate shuttles with a partner)
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WEIGHTLIFTING
Power Snatch
70% 2×3
80% 3×2
Power Clean
70% 2×3
80% 3×2
Bench Press
45% 1×8
55% 1×8
65% 1×8
60% 1×8
50% 1×8
Bent Barbell Row 8-8-8-8
Tempo Nautilus Ab (:04 ecc) 3×10
______________________________
POWERBUILDING
Cycle 1/Week 2
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
“Don’t make friends who are comfortable to be with. Make friends who will force you to lever yourself up.”
~Thomas J. Watson
