UPPER BODY
3 rounds:
No rest between exercises.
8 Tempo Pec Deck (:04 ecc)
12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Pullover (:04 ecc)
12 Lat Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Lateral Raise (:04 ecc)
12 Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Rear Delt Fly (:04 ecc)
12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Overhead Triceps Extension (:04 ecc)
12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Biceps Curl (:04 ecc)
30 Gripper
(alternate rounds with a partner)
______________________
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 2/Week 4 (deload)
Barbell Shoulder Press
3×8 (M)
Dip
3×8 (0)
Skull Crusher
2×8 (M)
Lateral Raise
2×12 (M)
3 rounds:
12 Plate Raise
12 Cable Overhead Triceps Extension
“You’ll never find a better sparring partner than adversity.”
~Golda Meir
