UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 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 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Lateral Raise
12 Pec Deck
12 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Biceps Curl
12 Overhead Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
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WEIGHTLIFTING
At a moderate load:
Power Snatch from Blocks 3-3-3-3
At a moderate load:
Snatch Sotts Press 3-3-3-3
At a moderate load:
Machine Shoulder Press 8-8-8-8
3 rounds:
12 Biceps Curl
12 Triceps Pushdown
Suitcase Carry
2x 40m (both sides)
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POWERBUILDING
Cycle 2/Week 2
Tempo Dumbbell Shoulder Press (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Weighted Dip (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8 Tempo EZ Bar Front Raise (:04 ecc)
8 Tempo Lateral Raise(:04 ecc)
(alternate rounds with a partner)
Tempo Skull Crusher (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Cable Overhead Triceps Extension
3×15 (M)
“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.”
~Confucius
