UPPER BODY
3 rounds:
No rest between exercises.
10 Dumbbell Bench Press
8 Tempo Dumbbell Fly (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Bent Dumbbell Row
8 Tempo Dumbbell Rear Delt Fly (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Machine Dip
8 Tempo Triceps Extension (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 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)
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SLEDS
6 rounds:
40yd Sled Push 135/90
80yd Shuttle Run
40yd Sled Push
(alternate rounds with a partner)
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WEIGHTLIFTING
Power Snatch
70% 2×3
75% 3×2
Push Press
75% 4×4
Weighted Dip
8(L) 8(M) 8(MH) 8(MH)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(MH)
Face Pull
3×15 (M)
Weighted Plank Hold 4x :20
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POWERBUILDING
Cycle 3/ Week 1
Dynamic Bench Press
57% 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
65% 1×1
70% 1×1
75% 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)
3×8 (M)
“Never mistake motion for action.”
~Ernest Hemingway
