Upper Body
Close Grip Bench Press 8-8-8-8
(make consistent increases. stop prior to failure)
Bent Barbell Row 15-12-10-8
(make consistent increases. stop prior to failure)
Weighted Dip 8-8-8-8
(make consistent increases. stop prior to failure)
Upright Row 15-12-10-8
(make consistent increases. stop prior to failure)
Incline Dumbbell Fly 15-12-10-8
(make consistent increases. stop prior to failure)
Dumbbell Bent Lateral Raise 15-12-10-8
(make consistent increases. stop prior to failure)
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Sleds
6 rounds:
60yd Sled Push Shuttle 135/90
*follow each shuttle with a 200m recovery jog
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FitEssentials
For load:
“Super Set”
4-4-2-2-2
Deadlift (:03 eccentric)
Weighted Dip
(rest as needed)
AMRAP 12:00
:20 Side Plank (ea. arm)
16 Box Step-up (8/leg)
8 Burpee
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Weightlifting
Hang Snatch High Pull
4×4 -choose weight-
Power Snatch (floating)
65% 2×3
70% 2×3
75% 2×3
Single-Leg RDL
8-8-8 -choose weight-
Weighted Dip
3-3-3-3-3 -choose weight-
3 rounds:
:40 Plank Hold
:20 Sorenson Hold
“The only relevant test of the validity of a hypothesis is comparison of prediction with experience.”
~Milton Friedman
