UPPER BODY
8-10-12-15 (constant load)
No rest between exercises.
Chest Press
Front Pulldown
(alternate rounds with a partner)
8-10-12-15 (constant load)
No rest between exercises.
Shoulder Press
Seated Row
(alternate rounds with a partner)
8-10-12-15 (constant load)
No rest between exercises.
Machine Dip
Pullover
(alternate rounds with a partner)
8-10-12-15 (constant load)
No rest between exercises.
EZ Bar Front Raise
Upright Row
(alternate rounds with a partner)
8-10-12-15 (constant load)
No rest between exercises.
Triceps Extension
Biceps Curl
(alternate rounds with a partner)
____________________________
SLEDS
10 rounds:
40yd Sled Push 135/90
(rest 1:00 between rounds)
___________________________
WEIGHTLIFTING
Rest
(Building to Openers on Saturday)
___________________________
POWERBUILDING
Cycle 3/Week 1
Close Grip Bench Press
35% 1×5
45% 1×5
50% 1×5
55% 1×5
Standing Shoulder Press
40% 1×8
50% 1×5
60% 1×3
65% 1×1
70% 1×5
Weighted Dip
5(0) 5(L) 5(M) 5(MH) 5(H)
Dumbbell Lateral Raise
3×8 (M)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Russian Twist
2×20 (M)
“Either write something worth reading or do something worth writing.”
~Benjamin Franklin
