UPPER BODY
“Countdown Sets”
Chest Press
“Countdown Sets”
Front Pulldown
“Countdown Sets”
Shoulder Press
“Countdown Sets”
Seated Row
“Countdown Sets”
Seated Dip
“Countdown Sets”
Pullover
“Countdown Sets”
Choose a weight that you can do for 15 reps (fresh).
Set 1: 10 Reps
:10 Rest
Set 2: 9 Reps
:09 Rest
Set 3: 8 Reps
:08 Rest
Continue to 1 rep….
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SLEDS
6 rounds:
40yd Sled Push 135/90
80yd Farmers Carry 70/44
40yd Sled Push
(alternate rounds with a partner)
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WEIGHTLIFTING
Power Snatch
75% 4×2
Push Press
80% 3×3
Dumbbell Shoulder Press
10(L) 8(M) 6(MH) 4(H)
Triceps Extesnion
8(L) 8(M) 8(MH) 8(H)
Reverse Hyper
2×20 (MH)
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POWERBUILDING
Cycle 1/Week 1
Close Grip Blokz Bench Press
35% 1×5
45% 1×5
50% 1×5
55% 1×5
*based on bench press 1rm.
Dumbbell Shoulder Press
8(L) 8(M) 8MH) 8(H)
*increase weight of last set weekly.
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
*increase weight of last set weekly.
3 rounds:
8 Dumbbell Lateral Raise (M)
8 EZ Bar Front Raise (M)
(alternate rounds with partner)
Overhead Triceps Extension
8(L) 8(M) 8MH) 8(H)
*increase weight of last set weekly.
Rolling Dumbbell Triceps Extension
15(L) 12(M) 10(MH) 8(H)
*increase weight of last set weekly.
“Those who’ll play with cats must expect to be scratched.”
~Miguel de Cervantes
