Upper Body
3 rounds:
No rest between exercises.
4-6 Weighted Chin-up
8-12 Pullover
4-6 Bench Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
4-6 Standing Shoulder Press
8-12 Seated Row
4-6 Weighted Dip
(alternate rounds with a partner)
3 rounds:
Biceps 21’s (bottom half, top half, full)
(alternate rounds with a partner)
3 rounds:
Triceps 21’s (french press, skull crusher, triceps press)
(alternate rounds with a partner)
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Sleds
5 rounds:
40yd Backward Drag 115/70
40yd Sled Pull
40yd Sled Push
(alternate rounds with a partner)
2 rounds:
80yd Speed Sled Push 70/45
(alternate with a partner)
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Weightlifting
Power Snatch
70% 2×3
75% 3×2
Push Press
75% 4×4
Bent Barbell Row
12(L) 10(M) 8(H) 15(MH)
Front Pulldown
12(L) 10(M) 8(H) 15(MH)
3 rounds:
12 Rear Delt Fly
12 Face Pull
(alternate rounds with a partner)
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Strength & Hypertrophy
Cycle 4 / Week 1
Reverse Grip Bench Press
35% 1×5
45% 1×5
50% 1×5
55% 1×5
60% 1×5
*based on Bench Press 1RM
Standing Shoulder Press
40% 1×5
50% 1×5
60% 1×5
70% 1×1
80% 1×5
4 rounds:
8 Plate Raise
8 Plate Side to Side
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Triceps Extension (you pick)
4×12 (M)
“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.”
~Buddha
