UPPER BODY
3 rounds:
No rest between exercises.
12 Dumbbell Bench Press
8 Tempo Dumbbell Fly (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Bent Dumbbell Row
8 Tempo Dumbbell Rear Delt Fly (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Dip
8 Tempo Triceps Extension (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 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)
________________________________
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
75% 2×3
Push Press
70% 1×3
75% 1×3
80% 2×3
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Face Pull
3×15 (M)
Weighted Plank Hold 4x :20
____________________________
POWERBUILDING
Cycle 3/ Week 2
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% 1×5
60% 1×3
70% 1×1
75% 1×1
80% 1×5
Weighted Dip
5(0) 5(L) 5(M) 5(MH) 5(H)
Alternating Side & Front Raise
3×8 (MH)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Triceps Extension
3×12 (M)
Tempo Weighted Incline Sit-up (:04 ecc)
2×8 (M)
“The processes of teaching the child that everything cannot be as he wills it are apt to be painful both to him and to his teacher.”
~Anne Sullivan
