Upper Body
Close Grip Bench Press 4-4-4-4-4
(make consistent increases. stop prior to failure)
Bent Barbell Row 10-8-6-15
(make consistent increases. stop prior to failure)
Weighted Dip 4-4-4-4-4
(make consistent increases. stop prior to failure)
Upright Row 10-8-6-15
(make consistent increases. stop prior to failure)
Incline Dumbbell Fly 10-8-6-15
(make consistent increases. stop prior to failure)
Dumbbell Bent Lateral Raise 10-8-6-15
(make consistent increases. stop prior to failure)
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Sleds
3 rounds:
30yd Sled Push Shuttle 180/135
(alternate shuttle with a partner)
30 Russian Kettlebell Swing 70/53
3 rounds:
60yd Sled Push Shuttle 135/90
(alternate shuttle with a partner)
30 Russian Kettlebell Swing 70/53
3 rounds:
90yd Sled Push Shuttle 90/45
(alternate shuttle with a partner)
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FitEssentials
For load:
8-8-8-8
Single-Arm DB Thruster (each arm)
Low Row
For reps/cals:
3 rounds:
:30 Bike
:30 Rest
:30 Kettlebell Suitcase Deadlift (53/35 each arm)
:30 Rest
:30 Row
:30 Rest
:30 Forearm Plank
:30 Rest
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Weightlifting
Hang Snatch High Pull
4×4 -choose weight-
Snatch Push Press
4×4 -choose weight-
Power Snatch
70% 1×3
75% 2×2
80% 3×1
RDL
5-5-5-5 -choose weight-
“When I hear somebody say ‘Life is hard’, I am always tempted to ask ‘Compared to what?'”
~Sydney J. Harris
