UPPER BODY
3 rounds:
No rest between exercises.
8 Dynabody Power Press Low Grip (M)
8 Dynabody Power Press Mid Grip (M)
8 Dynabody Power Press High Grip (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Hammer Strength Row Pronated Grip (M)
8 Hammer Strength Row Supinated Grip (M)
8 Hammer Strength Row Neutral Grip (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:
No rest between exercises.
10 Behind the Neck Lat Pulldown (M)
10 Supinated Lat Pulldown (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Pec Deck (M)
12 Machine Dip (M)
12 Triceps Pushdown
(alternate rounds with a partner)
____________________________
WEIGHTLIFTING
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Power Clean + Push Press
70% 2(2+2)
75% 2(2+2)
80% 2(2+2)
Machine Shoulder Press
8(L) 8(M) 6(MH) 6(H)
Machine Dip
8(L) 8(M) 6(MH) 6(H)
Face Pull
3×15 (M)
____________________________
POWERBUILDING
Deload
Neutral Grip Dumbbell Floor Press
3×8 (M)
Machine Shoulder Press
3×8 (M)
Lateral Raise
3×15 (M)
Machine Dip
3×12 (M)
2 rounds:
No rest between exercises.
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
Overhead Triceps Extension
3×12 (M)
“A tiger does not shout its tigritude, it acts.”
~Wole Soyinka
