UPPER BODY
Chest Press
10(L) 8(M) 6(H) 15(MH)
Incline Press
10(L) 8(M) 6(H) 15(MH)
Cable Fly
4×15 (M)
Seated Row
10(L) 8(M) 6(H) 15(MH)
No rest between exercises.
8 Tempo Wide Grip Pulldown (:04 ecc)
AMRAP – Mid Grip Pulldown
AMRAP – Supinated Pulldown
Pullover
10(L) 8(M) 6(H) 15(MH)
3 rounds:
15 Rope Triceps Pushdown
15 Rope Biceps Curl
_______________________
WEIGHTLIFTING
Cycle 1/Week 3
Hang Snatch (AK)
65% 4×2
Hang Clean + Jerk
65% 4(1+2)
Pause Overhead Squat (:03 in bottom)
3×3 (M)
Jerk Balance
3×3 (M)
Snatch Grip Sotts Press
3×8 (L)
_____________________
POWERBUILDING
Cycle 1/Week 3
Weighted Dip
8(0) 8(L) 8(M) 8(MH) 8(H)
Behind the Neck Press
8(L) 8(M) 8(MH) 8(H)
Flex Leverge Chest Press
6×6 (rest :10)
Cable Fly
3×15 (M)
Dumbbell Lateral Raise
6×6 (rest :10)
EZ Bar Skull Crusher
6×6 (rest :10)
Cable Overhead Triceps Extension
3×15 (M)
“When a thought is too weak to be expressed simply, it should be rejected.”
~Luc de Clapiers
