UPPER BODY
Chest Press
8(L) 8(M) 8(MH) 8(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
2 rounds:
Run the Rack
Arnold Press
2 rounds:
Run the Rack
Supinated Pulldown
2 rounds:
Run the Rack
Dumbbell Lateral Raise
2 rounds:
Run the Rack
Dumbbell Rear Delt Fly
*Run the Rack
1. Start with a light weight. Perform 6 reps.
2. Immediately Increase weight. Perfrom 6 reps.
3. Continue until failure. Immediately work back down.
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WEIGHTLIFTING
Power Snatch
70% 4×2
Push Press
95% 3×3
Back Squat
95% 3×3
Ab Wheel
3 sets (pick reps)
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POWERBUILDING
Testing
Barbell Shoulder Press
Build to 1RM
Weighted Dip
Build to 3RM
Dip (body weight)
Max Reps
“Wisdom is oftentimes nearer when we stoop than when we soar.”
~William Wordsworth
