UPPER BODY
21-15-9
No rest between exercises.
Chest Press
Front Pulldown
(no rest between rounds)
21-15-9
No rest between exercises.
Shoulder Press
Seated Row
(no rest between rounds)
21-15-9
No rest between exercises.
Machine Dip
Upright Row
(no rest between rounds)
21-15-9
No rest between exercises.
Triceps Extension
Biceps Curl
(no rest between rounds)
______________________
SLEDS
5 rounds:
40yd Backward Drag 135/90
40yd Sled Pull
40yd Sled Push
(alternate rounds with a partner)
2 rounds:
80yd Speed Sled Push 90/45
(alternate with a partner)
_____________________
WEIGHTLIFTING
Power Snatch
70% 2×3
75% 3×2
Push Press
70% 1×3
75% 1×3
80% 3×2
Machine Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Triceps Extension
12(L) 10(M) 8(MH) 6(H)
Reverse Hyper
2×20 (M)
_____________________
POWERBUILDING
Cycle 4/Week1 (peaking)
Close Grip Bench Press
35% 1×5
45% 1×5
55% 1×5
60% 1×5
Standing Shoulder Press
40% 1×5
50% 1×5
60% 1×5
70% 1×5
Weighted Dip
5(0) 5(L) 5(M) 5(M)
JM Press
8(L) 8(M) 8(MH)
Weighted Plank Hold
2x :20 (H)
“One way to get the most out of life is to look upon it as an adventure.”
~William Feather
