UPPER BODY
3 rounds:
No rest between exercises.
8 Incline Press
8 Tempo Pec Deck (:04 ecc)
8 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Pulldown
8 Tempo Rear Delt Fly (:04 ecc)
8 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Upright Row
8 Tempo Shoulder Press (:04 ecc)
8 Dumbbell Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Dumbbell Overhead Triceps Extension
8 Tempo Biceps Curl (:04 ecc)
8 Triceps Extension
(alternate rounds with a partner)
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SLEDS
8 rounds for load:
40yd Sled Push
(rest 1:00 between rounds)
___________________________________
WEIGHTLIFTING
(deload week)
Rest or:
Power Snatch
70% 4×2
Power Clean & Jerk
70% 4×2
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POWERBUILDING
Cycle 2/Week 2
Dynamic Bench Press
57% 9×3
*based on bench press 1RM
(3 sets of each grip: close, regular, wide)
Standing Shoulder Press
40% 1×8
50% 1×8
60% 1×8
65% 1×1
70% 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)
(alternate rounds with a partner)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
3 rounds:
Triceps 21’s
(lying french press, skull crusher, triceps press)
(alternate rounds with a partner)
“It does not matter how slowly you go as long as you do not stop.”
~Confucius
