UPPERBODY
3 rounds:
8-12 Shoulder Press
8-12 Dumbbell Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
8-12 Front Pulldown
8-12 Dumbbell Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
Biceps 21’s (bottom half, top half, full)
(alternate rounds with a partner)
3 rounds:
Triceps 21’s (french press, skull crusher, triceps press)
(alternate rounds with a partner)
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SLEDS
3 rounds:
40yd Sled Pull 135/90
40yd Sled Push 135/90
(alternate rounds with a partner)
3 rounds:
40yd Sled Push 135/90
40yd Sled Pull 135/90
(alternate rounds with a partner)
3 rounds:
40yd Backwards Sled Pull 90/45
(alternate rounds with a partner)
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WEIGHTLIFTING
Pause Power Snatch (:02 BK)
70% 4×3
Power Clean
70% 4×3
Bench Press
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
Bent Barbell Row 12-10-8-6
Tempo Nautilus Ab (:04 ecc) 3×10
_______________________________
POWERBUILDING
Deload Week
Arnold Press
4×12 (L)
Machine Dip
2×15 (L)
Upright Row
2×15 (L)
Machine Shoulder Press
2×15 (L)
EZ Bar Front Raise
2×15 (L)
Triceps Extension
2×15 (L)
“One of the greatest pains to human nature is the pain of a new idea.”
~Walter Bagehot
