UPPER BODY
3 rounds:
No rest between exercises.
8-12 DB Incline Press
8-12 Pec Deck
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Cable High Row
8-12 Rear Delt Fly
8-12 Cable Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lateral Raise
8-12 Machine Shoulder Press
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
__________________________
WEIGHTLIFTING
Power Snatch
3(L) 3(M) 3(MH) 3(H)
Jerk in Split
3(L) 3(M) 3(MH) 3(H)
Dumbbell Incline Press
15(L) 12(M) 10(MH) 8(H)
4 rounds:
12 Plate Raise
12 Triceps Pushdown
Lateral Raise 4×15
___________________________
POWERBUILDING
Cycle 5/Week 4 (testing next week)
Close Grip Bench Press
35% 1×8
50% 1×5
55% 1×3
60% 3×3
Dip
5×5 (0)
Skull Crusher
8(L) 8(M) 8(MH)
3 rounds:
12 Plate Raise
12 Triceps Pushdown
“Courage is resistance to fear, mastery of fear, not absence of fear.”
~Mark Twain
