UPPER BODY
For load: (constant load)
8-1-7-2-6-3-5-4
Chest Press
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Front Pulldown
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Shoulder Press
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Seated Row
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Seated Dip
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
EZ Bar Biceps Curl
(alternate sets with a partner. keep rest short)
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SLEDS
3 rounds:
40yd Sled Pull 135/90
40yd Sled Push 135/90
(alternate rounds with a partner)
3 rounds:
40yd Sled Push 135/90
40yd Sled Pull 135/90
(alternate rounds with a partner)
3 rounds:
40yd Backwards Sled Drag 90/45
(alternate rounds with a partner)
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WEIGHTLIFTING
At a moderate load:
Power Snatch 4×3
At a moderate load:
Push Press 4×4
At a moderate load:
Close Grip Bench Press 4×8
At a moderate load:
Seated Dip 15-12-10-8
At a moderate load:
Reverse Hyper 2×15
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POWERBUILDING
Cycle 3/Week 3
Close Grip Bench Press
35% 1×5
45% 1×5
50% 1×5
55% 1×5
60% 1×1
65% 1×5
Standing Shoulder Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×5
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
Dumbbell Lateral Raise
3×8 (H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Russian Twist
2×20 (H)
“In nature there are neither rewards nor punishments; there are consequences.”
~Robert Green Ingersoll
