UPPER BODY
For load: (constant load)
8-1-7-2-6-3-5-4
Chest Press
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Front Pulldown
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Shoulder Press
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Seated Row
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Seated Dip
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Pullover
(alternate sets with a partner. keep rest short)
_____________________________
SLEDS
5 rounds:
20yd Sled Push Shuttle 180/135
(alternate shuttle with partner)
(60yd Farmers Walk 70/53)
4 rounds:
40yd Sled Push Shuttle 135/90
(alternate shuttle with partner)
(60yd Farmers Walk 70/53)
3 rounds:
60yd Sled Push Shuttle 90/45
(alternate shuttle with partner)
(60yd Farmers Walk 70/53)
____________________________
WEIGHTLIFTING
Power Snatch
70% 4×2
Push Press
70% 1×3
75% 1×3
80% 1×2
85% 2×2
Seated Row
12(L) 10(M) 8(MH) 6(H)
3 rounds:
15 Face Pull (M)
15 Rear Delt Fly (M)
(alternate rounds with a parther)
Weighted Plank Hold
3x :30 (MH)
_________________________
POWERBUILDING
Cycle 1/Week 4 (deload)
Standing Shoulder Press
40% 1×8
45% 1×8
50% 1×8
Dip
3×8 (0)
Machine Shoulder Press
2×8 (M)
2 rounds:
8 EZ Bar Front Raise (M)
8 EZ Upright Row (M)
Overhead Triceps Extension
2×8 (M)
Weighted Plank Hold
2x :30 (M)
“We can only see a short distance ahead, but we can see plenty there that needs to be done.”
~Alan Turing
