UPPER BODY
Chest Press
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
Incline Chest Press
6×6 (MH)
(rest :10 between sets)
No rest between exercises.
8 Tempo Wide Grip Pulldown (:04 ecc)
AMRAP – Mid Grip Pulldown
AMRAP – Supinated Pulldown
Cable Fly
3×15 (M)
Rear Delt Fly
3×15 (M)
Triceps Pushdown
3×15 (M)
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WEIGHTLIFTING
Cycle 1/Week 2
Hang Snatch (AK)
65% 4×2
Hang Clean + Jerk
65% 4(1+2)
Pause Overhead Squat (:03 in bottom)
3×3 (M)
Jerk Balance
3×3 (M)
Snatch Grip Sotts Press
3×8 (L)
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POWERBUILDING
Cycle 1/Week 2
Weighted Dip
8(0) 8(L) 8(M) 8(MH) 8(H)
Behind the Neck Press
8(L) 8(M) 8(MH) 3×8 (H)
Flex Leverge Chest Press
6×6 (rest :10)
EZ Bar Skull Crusher
6×6 (rest :10)
Cable Fly
3×15 (M)
Dumbbell Lateral Raise
6×6 (rest :10)
Overhead Triceps Extension
3×15 (M)
“If everyone is moving forward together, then success takes care of itself.”
~Henry Ford
