UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Dumbbell Fly
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Dumbbell Rear Delt Fly
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Dumbbell Lateral Raise
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Seated Row
8-12 Pullover
8-12 Dumbbell Biceps Curl
(alternate rounds with a partner)
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SLEDS
20yd Sled Push Shuttle 225/180
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
40yd Sled Push Shuttle 180/135
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
40yd Sled Push Shuttle 135/90
60yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
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WEIGHTLIFTING
Power Snatch
70% 4×3
Push Press
80% 3×3
Bent Dumbbell Row
10(L) 8(M) 6(MH) 4(H)
3 rounds:
10 Ring Row
20 Band Pull Apart
(alternate rounds with a parther)
Weighted Plank Hold
3x :30 (H)
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POWERBUILDING
Cycle 2/Week 3
Reverse Grip Bench Press
35% 1×8
45% 1×8
50% 1×8
55% 1×1
60% 1×1
65% 1×8
Standing Shoulder Press
40% 1×8
50% 1×8
60% 1×1
70% 1×8
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
3 rounds:
8 EZ Bar Front Raise (M)
8 EZ Bar Upright Row (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)
“To me, success is choice and opportunity.”
~Harrison Ford
