Upper Body (8a/9a/5p)
For load:
1.5 Standing Shoulder Press 5-5-5-5-5
(make consistent increases. controlled tempo)
3 rounds:
8-12 Dumbbell Pullover
8-12 Weighted Dip
(alternate rounds with a partner)
“Drop Set”
1. 8-12 Front Pulldown
2. Max Reps Front Pulldown (decrease load by 20%)
3. Max Reps Front Pulldown (decrease load by 20%)
4. Max Reps Front Pulldown (decrease load by 20%)
(no rest between sets)
“Cummulative Set”
1 Chest Press
(rest :10)
2 Chest Press
(rest :10)
3 Chest Press
(rest :10)
Continue until failure….
(use a weight that allows 12 reps fresh)
3 rounds:
4 Dumbbell Curl + 4 Hammer Curl + 4 Alt Arm Curl
(alternate rounds with a partner)
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Sleds (6p)
5 rounds:
20yd Sled Push Shuttle 180/135
40yd Sled Push Shuttle 135/90
60yd Sled Push Shuttle 90/45
(alternate ROUNDS with a partner)
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FitEssentials
“Super Set”
8-8-8-8
Single-Arm DB Thruster (each arm)
Strict or Assisted Pull-up
AMRAP 15:00
30/20 Cal Row
20 Ball Slam
15 Sit-up
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Weightlifting
Snatch
75% 5×2
Clean & Jerk
75% 5×2
Weighted Walking Lunge
4×10 (each leg) -choose weight-
“In character, in manner, in style, in all things, the supreme excellence is simplicity.”
~Henry Wadsworth Longfellow
~Henry Wadsworth Longfellow
