UPPER BODY
3 rounds:
No rest between exercises.
15 Machine Lateral Raise (M)
15 Machine Rear Delt Fly (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Machine Shoulder Press (M)
8 Neutral Grip Machine Shoulder Press (M)
(alternate rounds with a partner)
3 rounds:
10 Behind the Neck Lat Pulldown (M)
10 Supinated Lat Pulldown (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Dip (M)
12 Plate Raise (M)
12 Triceps Pushdown (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Face Pull (M)
15 Band Pull Apart (M)
(alternate rounds with a partner)
_________________________
WEIGHTLIFTING
Power Snatch
2 waves:
60% 1×3
65% 1×3
70% 1×3
Power Clean + Push Press
2 waves:
60% 2+2
65% 2+2
70% 2+2
Machine Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Machine Dip
8(L) 8(M) 8(MH) 8(H)
Face Pull
3×15 (M)
_______________________
POWERBUILDING
Cycle 4/Week 2 (testing next week)
Close Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×1
(based on bench press 1rm)
Dumbbell Shoulder Press
8(L) 8(M) 8(M)
Weighted Dip
5(0) 5(L) (5(M)
Skull Crusher
8(L) 8(M) 8(M)
Lateral Raise
2×12 (M)
“The time for action is now. It’s never too late to do something.”
~Antoine de Saint-Exupery
