Upper Body
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Machine Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Lateral Raise
8-12 Dumbbell Front Raise
8-12 Dumbbell Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
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SLEDS
5 rounds:
20yd Shuttle Run
20yd Sled Push Shuttle 180/135
20yd Shuttle Run
(alternate rounds with a partner)
4 rounds:
40yd Shuttle Run
40yd Sled Push Shuttle 135/90
40yd Shuttle Run
(alternate rounds with a partner)
3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 90/45
60yd Shuttle Run
(alternate rounds with a partner)
________________________________
WEIGHTLIFTING
Power Snatch
70% 4×3
Push Press
75% 4×4
Bent Barbell Row
3×8 (M)
Front Pulldown
3×12 (M)
Rear Delt Fly
3×12 (M)
Tempo Incline Sit-up (:04 ecc)
3×8 (0)
______________________________
POWERBUILDING
Cycle 1/Week 1 (deload week)
Reverse Grip Bench Press
35% 1×8
45% 1×5
50% 1×8
*based on bench press 1rm
2 rounds:
No rest between exercises.
12 Dumbbell Shoulder Press
12 Upright Row
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
12 Machine Dip
12 EZ Bar Front Raise
(alternate rounds with a partner)
Dumbbell Skull Crusher
8(L) 8(M) 8(MH)
Weighted Bench Dip
2×20 (M)
“It is always by way of pain one arrives at pleasure.”
~Marquis de Sade
