UPPER BODY
Chest Press
4×15 (M)
Wide Grip Pulldow (magnum)
4×15 (M)
Shoulder Press
4×15 (M)
Seated Row (cybex)
4×15 (M)
Machine Triceps Kickback
4×15 (M)
Cable Fly (high pulley)
4×15 (M)
4 rounds:
15 Single-Arm Cable Curl
15 Single-Arm Triceps Pushdown (reverse grip)
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WEIGHTLIFTING
Cycle 1/Week 7
Hang Snatch (AK)
60% 2×3
70% 3×2
Hang Clean + Jerk
60% 2(2+2)
70% 3(2+2
Pause Overhead Squat (:03 in bottom)
3×3 (M)
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POWERBUILDING
Cycle 2/Week 2
Pause Bench Press
3×9 80% of Monday’s Weight
Dumbbell Fly
4×10 80% of Monday’s Weight
Weighted Dip
4×10 80% of Monday’s Weight
Prone Incline Plate Raise
4×10 80% of Monday’s Weight
Triceps Pushdown
4×10 80% of Monday’s Weight
“A lot of what is most beautiful about the world arises from struggle.”
~Malcolm Gladwell
