Upper Body
3 rounds:
No rest between exercises.
10 Dynabody Wide Grip Power Press
10 Dynabody Neutral Grip Power Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Cable Behind the Neck Pulldown
10 Cable Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Dumbbell Lateral Raise
10 Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Rear Delt Fly
10 Seated Row
(alternate rounds with a partner)
3 rounds:
10 EZ Bar Biceps Curl
8 EZ Bar Reverse Grip Biceps Curl
AMRAP EZ Bar Curl
(alternate rounds with a partner)
_____________________________________
Sleds
2 rounds:
120yd Backwards Sled Drag 90/45
200m Recovery Jog
120yd Sled PULL
200m Recovery Jog
120yd Sled Push
200m Recovery Jog
__________________________________
Weightlifting
Power Snatch
75% 4×3
Push Press
85% 4×3
4 rounds:
10 Seated Row
20 Band Pull Apart
10-12-14-16
Standing Shrug
Rear Delt Fly
____________________________________
Strength & Hypertrophy
Close Grip Bench Press
8(35%-45%-50%-57%)
*% of Bench Press 1RM
4 rounds:
No rest between exercises.
8 Tempo Lateral Raise (:04 ecc) (increase from last week)
8 Shoulder Press at 55%
(rest 1:30 between sets)
4 rounds:
No rest between exercises.
8 Tempo Overhead Triceps Ext (:04 ecc) (increase from last week)
8 Weighted Dip
(rest 1:30 between sets)
EZ Bar Front Raise 3×8
(increase from last week)
Skull Crusher 3×8
(increase from last week)
Cable Triceps Pushdown 4×12
(increase from last week)
“Never underestimate your problem or your ability to deal with it.”
~Robert H. Schuller
