UPPER BODY
3 rounds:
No rest between exercises.
8 Dumbbell Bench Press
8 Tempo Dumbbell Fly (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Bent Dumbbell Row
8 Tempo Dumbbell Rear Delt Fly (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Machine Dip
8 Tempo Triceps Extension (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Supinated Pulldown
8 Tempo Biceps Curl (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Dumbbell Lateral Raise (:04 ecc)
8 Tempo Plate Raise (:04 ecc)
(alternate rounds with a partner)
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Sleds
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
40yd Sled Push Shuttle 90/45
80yd Sled Push Shuttle
40yd Sled Push Shuttle
80yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
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WEIGHTLIFTING
At a moderate load:
Power Snatch 4×4
At a moderate load:
Push Press 4×4
At a moderate load:
Weighted Dip 4×8
At a moderate load:
Seated Row 3×12
At a moderate load:
Face Pull 3×12
At a moderate load:
Weighted Plank Hold 3x :30
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POWERBUILDING
Cycle 2/Week 3
Dynamic Bench Press
60% 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% 1×1
75% 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)
4 rounds:
Triceps 21’s
(lying french press, skull crusher, triceps press)
“The true secret of happiness lies in taking a genuine interest in all the details of daily life.”
~William Morris