Thursday 8/19/21

UPPER BODY
3 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Tempo Dumbbell Fly (:04 ecc)
8-12 Machine Dip
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Tempo Dumbbell Rear Delt Fly (:04 ecc)
8-12 Seated Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Tempo Dumbbell Lateral Raise (:04 ecc)
8-12 Upright Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Barbell Curl
8-12 Tempo Triceps Pushdown (:04 ecc)
8-12 Dumbbell Curl
(alternate rounds with a partner)
________________________________

SLEDS
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)

200m Recovery Walk

40yd Sled Push Shuttle 90/45
80yd Sled Push Shuttle
40yd Sled Push Shuttle
80yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)

200m Recovery Walk

20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
____________________________

WEIGHTLIFTING
Power Snatch
70% 4×3

Push Press
75% 4×4

Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)

Triceps Extension
15(L) 12(M) 10(MH) 8(H)

Reverse Hyper
2×20 (M)
_______________________________

POWERBUILDING
Cycle 3/Week 4 (deload)
Close Grip Bench Press
35% 1×5
45% 1×5
50% 1×5
55% 1×5

Machine Shoulder Press
2×8 (M)

Dip
2×8 (0)

Triceps Extension
2×8 (M)

Russian Twist
2×15 (0)

“Never underestimate a child’s ability to get into more trouble.”
~Martin Mull