UPPER BODY
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Chest Press
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Seated Row
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lateral Raise
8-12 Front Raise
8-12 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
____________________________
SLEDS
For time:
160yd Sled Push Shuttle 135/90
160yd Sled Pull Shuttle 135/90
160yd Backward Sled Drag 135/90
___________________________
WEIGHTLIFTING
Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Front Pulldown
15(L) 12(M) 10(MH) 8(H)
Overhead Triceps Extension
15(L) 12(M) 10(MH) 8(H)
Lateral Raise
15(L) 12(M) 10(MH) 8(H)
___________________________
POWERBUILDING
Cycle 3/Week 2 (peaking)
Close Grip Bench Press
35% 1×8
50% 1×5
55% 1×3
60% 1×3
65% 1×3
Standing Shoulder Press
5(Bar) 5(L) 5(M) 5(MH)
Weighted Dip
5(0) 5(L) 5(M)
Cross Body Hammer Curl
10(L) 8(M) 6(H)
Overhead Triceps Extension
8(L) 8(M) 8(MH)
“Success is the sum of small efforts – repeated day in and day out.”
~Robert Collier
