UPPER BODY
10-12-14-16 (decreasing load)
No rest between exercises.
Chest Press
Front Pulldown
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Shoulder Press
Seated Row
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Machine Dip
Pullover
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Lateral Raise
Face Pull
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Biceps Curl
Triceps Extension
(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
3x 40m (both sides)
____________________________
POWERBUILDING
Cycle 3/Week 1
Barbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Lateral Raise
4×12 (M)
4 rounds:
12 Plate Raise
12 Cable Overhead Triceps Extension
“Those that know, do. Those that understand, teach.”
~Aristotle
