UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8 Tempo Rear Delt Fly (:04 ecc)
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8 Tempo Pullover (:04 ecc)
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
________________________
SLEDS
For time:
80yd Sled Push 135/90
10yd Sled Push
70yd Sled Push
20yd Sled Push
60yd Sled Push
30yd Sled Push
50yd Sled Push
40yd Sled Push
(alternate pushed with a partner)
200m Recovery Jog
Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shuttle 135/90
________________________
WEIGHTLIFTING
Weighted Chin-up
5(0) 5(L) 3(M) 1(MH) 3(H)
Machine Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Seated Row
12(L) 10(M) 8(MH) 6(H)
Machine Dip
12(L) 10(M) 8(MH) 6(H)
Upright Row
3×12 (M)
3 rounds:
10 Triceps Pushdown (M)
10 Biceps Curl (M)
(alternate rounds with a partner)
_______________________
POWERBUILDING
Cycle 2/Week 2
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)
“Doing nothing for others is the undoing of ourselves.”
~Horace Mann
~Horace Mann
