UPPER BODY
Incline Press
12(L) 10(M) 8(MH) 6(H)
Tempo Pec Deck (:04 ecc)
3×8 (M)
Machine Dip
12(L) 10(M) 8(MH) 6(H)
Single-Arm Lat Pulldown
10(L) 8(M) 6(H)
Tempo Rear Delt Fly (:04 ecc)
3×8 (M)
Single-Arm Seated Row
10(L) 8(M) 6(H)
Band Pull Apart
2×30
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SLEDS
4 rounds:
40yd Sled Push Shuttle 180/135
(alternate shuttles with a partner)
200yd Recovery Jog
4 rounds:
40yd Sled Pull Shuttle 135/90
(alternate shuttles with a partner)
200yd Recovery Jog
4 rounds:
40yd Backwards Sled Drag Shuttle 90/45
(alternate shuttles with a partner)
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WEIGHTLIFTING
Dumbbell Shoulder Press
8(L) 8(M) 6(MH) 6(H)
Upright Row
8(L) 8(M) 6(MH) 6(H)
Dip
8(L) 8(M) 6(MH) 6(H)
Bent Dumbbell Row
8(L) 8(M) 6(MH) 6(H)
Triceps Extension
12(L) 10(M) 8(MH) 6(H)
Biceps Curl
12(L) 10(M) 8(MH) 6(H)
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POWERBUILDING
Preparation
Arnold Press
3×12 (M)
3 rounds:
No rest between exercises.
12 Machine Dip (M)
12 Upright Row (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Shoulder Press (M)
12 Lateral Raise (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Triceps Pushdown (M)
12 Machine Biceps Curl (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Plate Circle (M) (both directions)
12 Plate Side to Side (M) (both directions)
(alternate rounds with a partner)
“If it’s your job to eat a frog, it’s best to do it first thing in the morning. And If it’s your job to eat two frogs, it’s best to eat the biggest one first.”
~Mark Twain
~Mark Twain
