UPPER BODY
Single-Arm Front Pulldown
8(L) 8(M) 8(MH) 8(H)
Chest Press
8(L) 8(M) 8(MH) 8(H)
Single-Arm Seated Row
8(L) 8(M) 8(MH) 8(H)
Incline Press
8(L) 8(M) 8(MH) 8(H)
10-12-14-16
Pec Deck
Rear Delt Fly
(decreasing load)
10-12-14-16
Triceps Extension
Biceps Curl
(decreasing load)
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SLEDS
For time:
40yd Sled Push 135/90
50yd Sled Push
30yd Sled Push
60yd Sled Push
20yd Sled Push
70yd Sled Push
10yd Sled Push
80yd Sled Push
(alternate pushed with a partner)
200m Recovery Jog
Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shuttle 135/90
(alternate shuttles with a partner)
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WEIGHTLIFTING
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Power Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Bench Press
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Bent Barbell Row 8-8-8-8
15-12-9
Toes to Bar
Incline Sit-up
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POWERBUILDING
Cycle 1/Week 3
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 is not the ship so much as the skillful sailing that assures the prosperous voyage.”
~George William Curtis
