UPPER BODY
3 rounds:
No rest between exercises.
8 Wide Grip Power Press
8 Neutral Grip Power 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.
8 Wide Grip Shoulder Press
8 Neutral Grip Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Cybex Row
8 Neutral Grip Cybex Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Machine Triceps Kickback
15 EZ Bar Biceps Curl
(alternate rounds with a partner)
________________
WEIGHTLIFTING
Moderate load:
Every 1:00 for 10:00
2 Power Snatch
Overhead Press
80% 2×3
85% 3×2
Lateral Raise
4×12
Overhead Triceps Extension
4×12
Nautilus Ab
3×15
_______________
POWERBUILDING
Deload
Reverse Grip Bench
5(VL) 5(L) 5(M) 5(MH)
Dip
4×8 (0)
Wide Grip Power Press
2×10 (M)
Flex Lateral Raise
2×10 (M)
Dumbbell Overhead Triceps Extension
2×10 (M)
Alt-Arm Front Raise
2×10 (M)
“All animals are equal, but some animals are more equal than others.”
~George Orwell
