UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Pullover
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Dumbbell Lateral Raise
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Curl
8-12 Triceps Extension
8-12 EZ Bar Curl
(alternate rounds with a partner)
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SLEDS
5 rounds:
20yd Shuttle Run
20yd Sled Push Shuttle 180/135
20yd Shuttle Run
(alternate rounds with a partner)
4 rounds:
40yd Shuttle Run
40yd Sled Push Shuttle 135/90
40yd Shuttle Run
(alternate rounds with a partner)
3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 90/45
60yd Shuttle Run
(alternate rounds with a partner)
____________________________________
WEIGHTLIFTING
Power Snatch
70% 2×3
80% 3×2
Power Clean
75% 4×3
Bench Press
65% 1×3
75% 1×3
85% 1×3
80% 1×3
65% 1×3
Bent Barbell Row 8-8-8-8
15-12-9
Toes to Bar
Incline Sit-up
_________________________________
POWERBUILDING
Cycle 1/Week 4 (deload)
Bradford Press
4×8 (M)
Dip
4×8 (0)
Single-Arm Overhead Triceps Extension
3×12 (M)
Triceps Extension (you pick)
3×12 (M)
Russian Twist
3×15 (M)
“Perseverance is an active principle, and cannot continue to operate but under the influence of desire.”
~William Godwin
