UPPER BODY
3 rounds:
No rest between exercises.
8 Tempo Dumbbell Fly (:04 ecc)
8 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Dumbbell Rear Delt Fly (:04 ecc)
8 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Dumbbell Lateral Raise (:04 ecc)
8 Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Dumbbell Pullover (:04 ecc)
8 Front Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 triceps Extension
(alternate rounds with a partner)
____________________________
SLEDS
5 rounds:
20yd Sled Push Shuttle 225/180
(alternate shuttles with partner)
200m Recovery Jog
4 rounds:
40yd Sled Push Shuttle 180/135
(alternate shuttles with partner)
200m Recovery Jog
3 rounds:
60yd Sled Push Shuttle 135/90
(alternate shuttles with partner)
200m Recovery Jog
2 rounds:
80yd Sled Push Shuttle 90/45
(alternate shuttles with partner)
___________________________
WEIGHTLIFTING
Power Snatch
70% 2×3
75% 2×3
Push Press
70% 1×3
75% 1×3
80% 2×3
Machine Shoulder Press
10(L) 8(M) 6(MH) 4(H)
Triceps Extension
10(L) 8(M) 6(MH) 4(H)
Reverse Hyper
2×20 (M)
__________________________
POWERBUILDING
Cycle 4/Week2 (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
3x :20 (H)
“Fun is like life insurance; the older you get, the more it costs.”
~Kin Hubbard
