3 rounds:
No rest between exercises.
8 Chest Press
8 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Shoulder Press
8 Neutral Grip Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Behind the Neck Pulldown
8 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Nautilus Multi-Triceps
8 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Nautilus Multi-Biceps
30 Hammer Strength Gripper
(alternate rounds with a partner)
________________________
WEIGHTLITING
Power Snatch
70% 2×3
80% 3×2
Incline Bench Press
8(L) 5(M) 5(MH) 5(H)
Weighted Dip
8(L) 5(M) 5(MH) 5(H)
Seated Arc Raise
3×12 (M)
Triceps Pushdown
10(H) 12(MH) 14(M) 16(L)
__________________________
POWERBUILDING
TESTING NEXT WEEK
Cycle 4/Week 3
Close Grip Bench Press
60% 5×3
(Based on Bench Press 1RM)
Standing Shoulder Press
5(L) 2×5 (M)
Weighted Dip
5(0) 5(L) 2×5 (M)
Skull Crusher
8(L) 2×8 (M)
3 rounds:
12-15 Lateral Raise
12-15 Triceps Pushdown
(alternate rounds with a partner)
“All we need to make us really happy is something to be enthusiastic about.”
~Charles Kingsley
