UPPER BODY
“Juarez Valley 8’s”
8-1-7-2-6-3-5-4
Incline Press
(constant load. keep rest short)
Pec Deck
15(L) 12(M) 10(H)
“Juarez Valley 8’s”
8-1-7-2-6-3-5-4
Machine Dip
(constant load. keep rest short)
“Juarez Valley 8’s”
8-1-7-2-6-3-5-4
Lat Pulldown
(constant load. keep rest short)
Rear Delt Fly
15(L) 12(M) 10(H)
“Juarez Valley 8’s”
8-1-7-2-6-3-5-4
Seated Row
(constant load. keep rest short)
__________________________
SLEDS
2 rounds:
80yd Sled PUSH Shuttle 135/90
200m Recovery Jog
80yd Sled PULL Shuttle 135/90
200m Recovery Jog
80yd Backward Drag Shuttle 135/90
200m Recovery Jog
___________________________
WEIGHTLIFTING
Weighted Chin-up
3(0) 3(L) 2(M) 1(MH) 2(H)
Machine Shoulder Press
10(L) 8(M) 6(MH) 4(H)
Seated Row
10(L) 8(M) 6(MH) 4(H)
Machine Dip
10(L) 8(M) 6(MH) 4(H)
Upright Row
3×12 (M)
3 rounds:
15 Triceps Pushdown (M)
15 Biceps Curl (M)
(alternate rounds with a partner)
___________________________
POWERBUILDING
Cycle 2/Week 3
Floor Press (dynamic)
60% 5×5
(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)
2 rounds:
No rest between exercises.
12 Dumbbell Lateral Raise (M)
12 EZ Bar Front Raise
(alternate rounds with a partner)
Rolling Dummbell Triceps Extension
3×12 (M)
“Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.”
~Mark Twain
~Mark Twain
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