Upper Body
10-12-14-16 (decreasing load)
Chest Press
Pec Deck
Triceps Push Down
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
Seated Row
Rear Delt Fly
Biceps Curl
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
Shoulder Press
Dumbbell Lateral Raise
Upright Row
(alternate rounds with a partner)
10-12-14-16
Supinated Pulldown
Dumbbell Pullover
Band Pull Apart
(alternate rounds with a partner)
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Sleds
5 rounds: (increase load each round)
30yd Backward Drag
30yd Sled PULL
30yd Sled PUSH
(alternate rounds with a partner)
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Weightlifting
Power Snatch
70% 2×3
80% 3×2
Push Press
75% 2×3
85% 3×2
4 rounds:
8 Seated Row
20 Band Pull Apart
(alternate rounds with a partner)
15-12-10-8
Standing Shrug
Rear Delt Fly
(alternate rounds with a partner)
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Strength
Close Grip Bench Press
8(35%-45%-50%-55%)
*based on percent of 1RM Bench Press
4 rounds: (constant load)
No rest between exercises.
8 Tempo Lateral Raise (:04 ecc)
8 Shoulder Press
(rest 1:30 between rounds)
4 rounds: (constant load)
No rest between exercises
8 Tempo Overhead Triceps Ext (:04 ecc)
8 Weighted Dip
(rest 1:30 between rounds)
EZ Bar Front Raise 3×8
(constant load)
EZ Bar Skull Crusher 3×8
(constant load)
Reverse Grip Triceps Pushdown 4×12
(constant load)
“Art is not a handicraft, it is the transmission of feeling the artist has experienced.”
~Leo Tolstoy
