UPPER BODY
3 rounds:
No rest between exercises.
8-12 Pec Deck
8-12 Chest Press
8-12 Triceps Extension
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Rear Delt Fly
8-12 Seated Row
8-12 Biceps Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Lateral Raise
8-12 Shoulder Press
8-12 Upright Row
(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)
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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% 2×3
75% 3×2
Push Press
70% 1×3
75% 1×3
80% 3×2
Bent Barbell Row
3×8 (M)
Front Pulldown
3×12 (M)
Rear Delt Fly
3×12 (M)
Tempo Incline Sit-up (:04 ecc)
3×8 (M)
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POWERBUILDING
Cycle 1/Week 2
Reverse Grip Bench Press
35% 1×8
45% 1×5
50% 1×3
55% 1×8
*based on bench press 1rm
3 rounds:
No rest between exercises.
12 Dumbbell Shoulder Press
12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Dip
12 EZ Bar Front Raise
(alternate rounds with a partner)
Dumbbell Skull Crusher
8(L) 8(M) 8(MH)
Weighted Bench Dip
2×20 (M)
“Never lose sight of the fact that the most important yardstick of your success will be how you treat other people – your family, friends, and coworkers, and even strangers you meet along the way.”
~Barbara Bush
