UPPER BODY
12-10-8 (increasing load)
No rest between exercises.
Front Pulldown
Chest Press
Upright Row
(alternate rounds with a partner)
12-10-8 (increasing load)
No rest between exercises.
Shoulder Press
Seated Row
Machine Dip
(alternate rounds with a partner)
12-10-8 (increasing load)
No rest between exercises.
Pec Deck
Pullover
Dumbbell Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Single-Arm Multi-Triceps
8-12 Single-Arm Multi-Biceps
20-30 Gripper
(alternate rounds with a partner)
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SLEDS
For time:
80yd Sled Push 135/90
10yd Sled Push
70yd Sled Push
20yd Sled Push
60yd Sled Push
30yd Sled Push
50yd Sled Push
40yd Sled Push
(alternate pushed with a partner)
200m Recovery Jog
Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shttle 135/90
_________________________________
WEIGHTLIFTING
Power Snatch
70% 1×3
75% 2×2
80% 3×1
Push Press
70% 2×2
75% 1×2
80% 1×2
85% 2×2
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Single-Arm Row
15(L) 12(M) 10(MH) 8(H)
Rear Delt Fly
3×15 (M)
Weighted Plank Hold 4x :15
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POWERBUILDING
Cycle 3/ Week 3
Dynamic Bench Press
62% 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% 1×1
85% 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 (you pick)
3×12 (M)
Tempo Weighted Incline Sit-up (:04 ecc)
2×10 (M)
“Silence is one of the hardest arguments to refute.”
~Josh Billings
