Upper Body
Final week of this workout. Push the weight.
For load:
50 Rep Bench Press
(3 sets to complete 50 reps. no more than 2:00 rest between sets)
For load:
50 Seated Row
(3 sets to complete 50 reps. no more than 2:00 rest between sets)
For load:
50 Pullover
(3 sets to complete 50 reps. no more than 2:00 rest between sets)
For load:
50 EZ-Bar Curl
(3 sets to complete 50 reps. no more than 2:00 rest between sets)
For load:
50 Triceps Extension
(3 sets to complete 50 reps. no more than 2:00 rest between sets)
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Sleds
8 rounds for distance:
:20 Sled Push Shuttle 135/90
:10 Rest
(rest 4:00)
8 rounds for distance:
:20 Sled Push Shuttle 90/45
:10 Rest
(rest 4:00)
8 rounds for distance:
:20 Sled Push Shuttle 45/0
:10 Rest
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FitEssentials
For load:
“Superset”
10-8-6-4
Back Squat
Single-Arm Row (ea. arm)
4 rounds for total reps:
:30 Wall Ball
:30 Rest
:30 Burpee
:30 Rest
:30 Row
:30 Rest
:30 Sit-up
:30 Rest
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Weightlifting
At a moderate load:
Hang Snatch High Pull
4×4
Deficit Power Snatch
60% 2×3
65% 3×2
Press in Split
6-6-6-6 -choose weight-
RDL
6-6-6 -choose weight-
“Tradition can, to be sure, participate in a creation, but it can no longer be creative itself.”
~Kenzo Tange
