UPPER BODY
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Supinated Pulldown
10(L) 10(M) 10(MH) 10(H)
Skull Crusher
10(L) 10(M) 10(MH) 10(H)
Barbell Curl
10(L) 10(M) 10(MH) 10(H)
Machine Triceps Pushdown
10(L) 10(M) 10(MH) 10(H)
Incline Dumbbell Curl
10(L) 10(M) 10(MH) 10(H)
3 rounds:
12 Cable Overhead Triceps Extension
12 Machine Biceps Curl
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WEIGHTLIFTING
Pause Power Snatch (:02 BK)
70% 2×3
75% 3×2
Snatch Sotts Press
5(L) 4(M) 3(MH) 2(H)
Machine Shoulder Press
12(L) 10(M) 8(MH) 6(H)
3 rounds:
12 Biceps Curl
12 Triceps Extension
Suitcase Carry
4x 40m (both sides
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POWERBUILDING
Cycle 3/Week 3
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)
Machine Triceps Pushdown
4×12 (M)
3 rounds:
12 Plate Raise
12 Cable Overhead Triceps Extension
“We are not interested in the possibilities of defeat. They do not exist.”
~Queen Victoria
