Upper Body H.I.T. (9am)
Build to a heavy set of 8:
Hammer Strength BTN Press
Build to a heavy set of 8:
Hammer Strength DY Row
2 rounds:
No rest between exercises.
8-12 Dumbbell Lateral Raise
8-12 Hammer Strength Front Military Press
8-12 Dumbbell Fly
8-12 Hammer Strength Decline Press
8-12 Cable Triceps Extension
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
8-12 Hammer Strength Low Row
8-12 Hammer Strength Pullover
8-12 Hammer Strength Front Pulldown
8-12 Hammer Strength Standing Shrug
8-12 Hammer Strength Preacher Curl
(alternate rounds with a partner)
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Sleds (6pm)
7 rounds:
5 Deadlift 315/205
30yd Sled Push Shuttle 225/180
150m Assault Air Runner
(alternate rounds with a partner)
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FitEssentials (6pm)
“Superset”
Close Grip Bench Press 8-8-6-6
Single arm Seated Row 8-8-6-6 (:01 hold against torso)
(rest as needed between sets)
3 rounds for quality:
16 Russian KBS – moderate
12 DB Renegade Row (6 each arm)
(alternate rounds with a partner)
4 rounds for calories:
:30 Row
1:30 Rest
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Weightlifting (5pm)
Snatch Pull + Muscle Snatch
80% 4(2+2)
(based on 1rm Muscle Snatch)
Clean Pull + Hang Clean + Jerk
70% 3(1+2+1)
Leg Press
12-12-10-10
“So the better my partner or my opposition, however you like to think about it, the better my game.”
~Jeremy Irons
~Jeremy Irons
