UPPER BODY
For load: (constant load)
8-1-7-2-6-3-5-4
Chest Press
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Front Pulldown
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Shoulder Press
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Seated Row
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Seated Dip
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
EZ Bar Biceps Curl
(alternate sets with a partner. keep rest short)
________________________
SLEDS
For time:
80yd Sled Push 135/90
10yd Sled Push
70yd Sled Push
20yd Sled Push
60yd Sled Push
30yd Sled Push
50yd Sled Push
40yd Sled Push
(alternate pushes with a partner)
200m Recovery Walk
Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shttle 135/90
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WEIGHTLIFTING
Power Snatch
75% 4×2
Push Press
80% 4×2
Bent Dumbbell Row
10(L) 8(M) 6(MH) 4(H)
3 rounds:
10 Ring Row
20 Band Pull Apart
(alternate rounds with a partner)
__________________________
POWERBUILDING
Cycle 2/Week 4 (deload)
Close Grip Bench Press
35% 1×5
45% 1×5
50%1×5
*based on bench press 1rm
Bradford Press
2×8 (M)
Dip
2×8 (0)
Skull Crusher
2×8 (M)
Russian Twist
2×15 (0)
“The best way to find out if you can trust somebody is to trust them.”
~Ernest Hemingway
