UPPER BODY
Chest Press
15(L) 12(M) 10(MH) 8(H)
Pullover
15(L) 12(M) 10(MH) 8(H)
Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Front Pulldown
15(L) 12(M) 10(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
15-12-10-8
Biceps Curl
Triceps Extension
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SLEDS
With a partner:
5 x 20yd Sled Push Shuttle 225/180
200m Recovery Jog
4 x 40yd Sled Push Shuttle 180/135
200m Recover Jog
3 x 60yd Sled Push Shuttle 135/90
200m Recovery Jog
2 x 80yd Sled Push Shuttle 90/45
(alternate shuttles with partner)
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WEIGHTLIFTING
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
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 (H)
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POWERBUILDING
Cycle 2/Week 1
Reverse Grip Bench Press
35% 1×8
45% 1×8
50% 1×8
55% 1×8
Standing Shoulder Press
40% 1×8
50% 1×8
60% 1×8
Weighted Dip
8(0) 8(L) 8(M) 8(H)
3 rounds:
8 Tempo Front Raise (:04 ecc) (M)
8 Tempo Upright Row (:04 ecc) (M)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
Triceps Extension (your choice)
3×10 (M)
Leg Lever
2 sets (pick reps)
“It takes considerable knowledge just to realize the extent of your own ignorance.”
~Thomas Sowell
