UPPER BODY
“Countdown Sets”
Chest Press
“Countdown Sets”
Front Pulldown
“Countdown Sets”
Shoulder Press
“Countdown Sets”
Seated Row
“Countdown Sets”
Seated Dip
“Countdown Sets”
Upright Row
“Countdown Sets”
Choose a weight that you can do for 15 reps (fresh).
Set 1: 10 Reps
:10 Rest
Set 2: 9 Reps
:09 Rest
Set 3: 8 Reps
:08 Rest
Continue to 1 rep….
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SLEDS
For time:
40yd Sled Push 135/90
50yd Sled Push
30yd Sled Push
60yd Sled Push
20yd Sled Push
70yd Sled Push
10yd Sled Push
80yd Sled Push
(alternate pushed with a partner)
200m Recovery Jog
Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shuttle 135/90
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WEIGHTLIFTING
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Push Press
Build to 1RM
Machine Dip
12(L) 10(M) 8(MH) 6(H)
Single-Arm Row
12(L) 10(M) 8(MH) 6(H)
Weighted Plank Hold 4x :10
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POWERBUILDING
Cycle 4/Week 2 (peaking)
Dynamic Bench Press
57% 7×2
*based on bench press 1RM
(all sets mid grip)
Standing Shoulder Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
70% 1×1
85% 1×1
90% 1×1
85% 1×3
Weighted Dip
2×5 (MH)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Sit-up
100 (0)
“If we can really understand the problem, the answer will come out of it, because the answer is not separate from the problem.”
~Jiddu Krishnamurti
