UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Machine Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Pec Deck
8-12 DB Lateral Raise
8-12 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Triceps Extension
8-12 Biceps Curl
20-30 Gripper
(alternate rounds with a partner)
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SLEDS
2 rounds:
80yd Sled PUSH Shuttle 135/90
200m Recovery Jog
80yd Sled PULL Shuttle
200m Recovery Jog
80yd Backward Drag Shuttle
200m Recovery Jog
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WEIGHTLIFTING
Power Snatch
70% 4×3
Push Press
70% 4×4
Weighted Dip
8(L) 8(M) 8(MH) 8(MH)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(MH)
Face Pull
3×15 (M)
Weighted Plank Hold
3x :30
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POWERBUILDING
Cycle 2/ Week 4 (deload)
Dynamic Bench Press
55% 9×3
*based on bench press 1RM
(3 sets of each grip: close, regular, wide)
Bradford Press
3×8 (M)
Dip
3×8 (0)
Skull Crusher
3×8 (M)
Weighted Incline Sit-up
2×10 (M)
“Worry never robs tomorrow of its sorrow, it only saps today of its joy.”
~Leo Buscaglia
