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)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Biceps Curl (M)
15 Triceps Pushdown (M)
(alternate rounds with a partner)
___________________________
WEIGHTLIFTING
Power Snatch
65% 2×2
70% 2×2
75% 2×2
Power Clean + Push Press
65% 2(2+2)
70% 2(2+2)
75% 2(2+2)
Machine Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Machine Dip
8(L) 8(M) 8(MH) 8(H)
Face Pull
3×15 (M)
___________________________
POWERBUILDING
Cycle 4/Week 3 (Testing)
Standing Shoulder Press
Build to 1RM
Weighted Dip
Build to 3RM
“Happiness is not something ready made. It comes from your own actions.”
~Dalai Lama
