Upper Body
Dumbbell Bench Press 8-8-8-8
(make consistent increases)
Dumbbell Fly 12-10-8
(make consistent increases)
Bent Dumbbell Row 8-8-8-8
(make consistent increases)
Dumbbell Pullover 12-10-8
(make consistent increases)
Arnold Press 8-8-8-8
(make consistent increases)
Dumbbell Lateral Raise 12-10-8
(make consistent increases)
Dumbbell Hammer Curl 8-8-8-8
(make consistent increases)
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Sleds
8 rounds for load: (constant load)
30yd Sled Push
60yd Shuttle Run
30yd Sled Push
(alternate rounds with a partner)
__________________________________
Weightlifting
Power Snatch
70% 2×3
75% 3×2
Push Press
75% 2×3
80% 3×2
Seated Dumbbell Shoulder Press 10-8-6-4
(make consistent increases)
Lateral Raise 12-10-8
(make consistent increases)
Weighted Plank Hold 4x :15
(make consistent increases)
Weighted Back Extension 10-10-10
(make consistent increases)
“Recognizing the need is the primary condition for design.”
~Charles Eames
