Upper Body
Dumbbell Bench Press 10-10-10-10
(make consistent increases)
Dumbbell Fly 15-12-10
(make consistent increases)
Bent Dumbbell Row 10-10-10-10
(make consistent increases)
Dumbbell Pullover 15-12-10
(make consistent increases)
Arnold Press 10-10-10-10
(make consistent increases)
Front Plate Raise 15-12-10
(make consistent increases)
Dumbbell Hammer Curl 10-10-10-10
(make consistent increases)
______________________________________
Sleds
4 rounds:
60yd Sled PUSH Shuttle 90/45
200m Recovery Jog
60yd Sled PULL Shuttle 90/45
200m Recovery Jog
____________________________________
Weightlifting
Power Snatch
70% 4×3
Push Press
75% 4×4
Seated Dumbbell Shoulder Press 8-8-6-6
(make consistent increases)
Lateral Raise 10-10-10
(make consistent increases)
Weighted Plank Hold 3x :20
(make consistent increases)
Weighted Back Extension 12-12-12
(make consistent increases)
“When we see men of worth, we should think of equalling them; when we see men of a contrary character, we should turn inward and examine ourselves.”
~Gustave Courbet
