UPPER BODY
“Cumulative Sets”
Chest Press
“Cumulative Sets”
Front Pulldown
“Cumulative Sets”
Shoulder Press
“Cumulative Sets”
Seated Row
“Cumulative Sets”
Seated Dip
“Cumulative Sets”
Upright Row
*Cumulative Sets
1. Select a weight that you can do for 15 reps, fresh.
2. Perform 1 Rep followed by :10 Rest
3. Perform 2 Reps followed by :10 Rest
4. Perform 3 Reps followed by :10 Rest
5. Continue until failure to complet perscribed reps.
_______________________
SLEDS
3 rounds:
40yrd Sled Pull 135/90
(rest 1:00)
40yrd Sled Pull
(rest :45)
40yrd Sled Pull
(rest :30)
40yrd Sled Pull
(rest :15)
40yrd Sled Pull
*200m recovery walk
____________________________
WEIGHTLIFTING
Weighted Chin-up
5(0) 5(L) 5(M) 1(MH) 5(H)
Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Upright Row
15(L) 12(M) 10(MH) 8(H)
3 rounds:
12 Triceps Pushdown (M)
12 Biceps Curl (M)
(alternate rounds with a partner)
_____________________________
POWERBUILDING
Cycle 2/Week 1
Floor Press (dynamic)
60% 5×5 (225)
(based on bench press 1rm)
Seated Barbell Shoulder Press
8(L) 8(M) 1(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Incline Skull Crusher
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Dumbbell Lateral Raise (M)
12 EZ Bar Front Raise
(alternate rounds with a partner)
Rolling Dumbbell Triceps Extension
3×12 (M)
“In every battle there comes a time when both sides consider themselves beaten, then he who continues the attack wins.”
~Ulysses S. Grant
~Ulysses S. Grant
