UPPERBODY
10-12-14-16 (decreasing load)
No rest between exercises.
Chest Press
Front Pulldown
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Shoulder Press
Seated Row
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Seated Dip
Upright Row
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Pec Deck
Dumbbell Rear Delt Fly
(alternate rounds with a partner)
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SLEDS
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery walk
(alternate shuttles with a partner)
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WEIGHTLIFTING
Power Snatch
70% 1×3
75% 1×3
80% 3×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×1
90% 2×2
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Single-Arm Row
15(L) 12(M) 10(MH) 8(H)
Weighted Plank Hold 4x :10
______________________________
POWERBUILDING
Cycle 4/Week 1 (peaking)
Dynamic Bench Press
60% 9×2
*based on bench press 1RM
(3 sets of each grip: close, regular, wide)
Standing Shoulder Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
85% 1×1
80% 1×3
Weighted Dip
3×5 (MH)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Sit-up
100 (0)
“There is only one success – to be able to spend your life in your own way.”
~Christopher Morley
