Upper Body
Bench Press 8-8-8-8
(make consistent increases. stop prior to failure)
Seated Row 15-12-10-8
(make consistent increases. stop prior to failure)
Standing Press 8-8-8-8
(make consistent increases. stop prior to failure)
Front Pulldown 15-12-10-8
(make consistent increases. stop prior to failure)
15-12-9
EZ Bar Front Raise
Plate Side to Side
Dumbbell Bent Lateral Raise
(alternate rounds with a partner)
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Sleds
6 rounds:
20yd Sled Push Shuttle 180/135
(alternate shuttles with a partner)
200m Recovery Jog
5 rounds:
30yd Sled Push Shuttle 135/90
(alternate shuttles with a partner)
200m Recovery Jog
4 rounds:
40yd Sled Push Shuttle 90/45
(alternate shuttles with a partner)
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FitEssentials
For load:
“Super Set”
5-5-3-3-3
Deadlift (:03 eccentric)
Weighted Dip(rest as needed)
AMRAP 16:00
32/24 Cal Row
16 Box Step-up (8 each leg)
12 Sit-up
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Weightlifting
At a moderate load:
Hang Snatch High Pull
4×4 -choose weight-
Power Snatch
70% 2×3
75% 3×2
(based on power snatch 1rm)
Close Grip Bench Press
10-8-6-4 -choose weight-
Single-Leg Hamstring Curl
8-8-8-8 -choose weight-
3 rounds:
15 Nautilus Ab1
15 Back Extension
“Let us be grateful to people who make us happy, they are the charming gardeners who make our souls blossom.”
~Marcel Proust
