Upper Body
Dumbbell Bench Press
6-6-6-6
(make consistent increases)
Dumbbell Pullover
6-6-6-6
(make consistent increases)
Tempo Dumbbell Fly (:04 ecc)
10-8-6-4
(make consistent increases)
Tempo Skull Crusher (:04 ecc)
10-8-6-4
(make consistent increases)
Plate Circle (both directions)
2×15
(constant load)
”Superman Curl”
5 Barbell Curl
10 Wide Grip Curl
15 Reverse Curl
20 Close Grip Curl
(decrease load each set)
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Sleds
10 rounds for load:
30yd Sled Push
(rest 1:00 between pushes)
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FitEssentials
Back Squat 4-4-2-2-2
3 rounds for reps + cals:
:30 Wall Ball
:30 Rest
:30 Burpee
:30 Rest
:30 Box Step-up
:30 Rest
:30 Row
:30 Rest
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Weightlifting
At a moderate load:
Hang Snatch High Pull
4×4
At a moderate load:
Muscle Snatch + Power Snatch
5(2+1)
At a moderate load:
Close Grip Bench Press
12-10-8
At a moderate load:
Single-Leg Hamstring Curl
12-10-8
21-15-9
Nautilus Ab1
Back Extension
“The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”
~Pearl S. Buck
