UPPER BODY
10-12-14-16 (decreasing load)
No rest between exercises.
Chest Press
Pec Deck
Seated Row
Rear Delt Fly
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Seated Dip
Triceps Extension
Front Pulldown
Pullover
(alternate rounds with a partner)
3 rounds:
Biceps 21’s
(alternate rounds with a partner)
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SLEDS
5 rounds:
40yd Backward Drag 135/90
40yd Sled Pull
40yd Sled Push
(alternate rounds with a partner)
2 rounds:
80yd Speed Sled Push 90/45
(alternate 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% 2×2
80% 2×2
Bench Press
70% 1×3
75% 1×3
80% 2×1
85% 1×1
90% 1×1
3 rounds:
10 Toes to Bar
10 Incline Sit-up
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POWERBUILDING
Cycle 2/Week 1
Dynamic Bench Press
55% 9×3
(3 sets of each grip: close, regular, wide)
*based on bench press 1RM
Standing Shoulder Press
40% 1×8
50% 1×8
60% 1×8
65% 1×8
Weighted Dip
8(0) 8(L) 8(M) 8(MH)
3 rounds:
8 Tempo Dumbbell Lateral Raise (:04 ecc)
8 Tempo Plate Raise (:04 ecc)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
2 rounds:
Triceps 21’s
(lying french press, skull crusher, tricpes press)
“There are basically two types of people. People who accomplish things, and people who claim to have accomplished things. The first group is less crowded.”
~Mark Twain
