Upper Body Rest Week

Sleds
4 rounds:
20yd Sled Push Shuttle 135
40yd Sled Push Shuttle 
60yd Sled Push Shuttle 
200m Recovery Job 
(alternate shuttles with a partner) 

 

2 rounds:
10 Tube Front Raise 
10 Tube Side Raise 
10 Tube Muscle Snatch 
10 Plate Circles (5)
10 Supine Scaption (5) 

Tempo Bench Press (:02 ecc/:02 pause)
5(205-205-205-205-205)

Nautilus Multi-Exercise Weighted Dip
5(50-60-70-80-90)

Nautilus Plate Load Pullover 
12(150) 10(175) 8(200) 6(225-225) 

Single-Arm Hammer Strength Row 
10(180) 8(270) 6(360) 4(450-450)

Nautilus Rowing Torso
15(50) 12(60) 9(70)

Single-Arm Hammer Strength Front Pulldown 
10(180) 8(230) 6(270) 4(320)

Flex Leverage Plate Load Row 
10(115) 8(140) 6(165) 4(190) 

Single-Arm Hammer Strength Low Row 
10(180) 8(270) 6(360) 4(450)

Hammer Strength Standing Shrug 
10(180) 8(270) 6(360) 4(450)

Cable Face Pull
20(10) 16(20) 12(30) 8(40) 

 

2 rounds:
15 Dumbbell Front Raise (5)
15 Dumbbell Side Raise (5)
10 Dumbbell Y's (5)
10 Tube Shoulder Extension 
10 Straight Arm Ring Row 
10 Reverse Grip Ring Row 

Bench Press
5(135-185)

Sling Shot Bench Press
5(225-275) 1(300) 5(335)

Bench Press
8(225-275-260-245)

2 rounds:
10 Tube Front Raise 
10 Tube Side Raise 
10 Tube Muscle Snatch 
10 Plate Circles (5)
10 Supine Scaption (5) 

Tempo Bench Press (:02 ecc/:02 pause)
5(205-205-205-205-205) 

Weighted Dip 
5(25-45-70-90-115)

Skull Crusher
10(65-85-105-125)

Bent Dumbbell Row 
10(80) 8(90) 6(100) 4(115-115)

Nautilus Plate Load Pullover 
12(125) 10(150) 8(175) 6(200) 6(225)

15-12-9
No rest between exercises.
Wide Grip Front Pulldown (100)
Nautilus Rowing Torso (50)
Hammer Strength Preacher Curl (50)
(no rest between rounds)

 

2 rounds:
15 Lying Dumbbell External Rotation (5)
10 Plate Circles
10 Single-Arm Dumbbell Pullover (5)
10 Supine Scaption (5)

Hammer Strength Shoulder Press
15(90) 12(120) 10(150) 8(180)

Dumbbell Lateral Raise 
15(15) 12(20) 10(25) 8(30) 

Hammer Strength Chest Press
15(90) 12(120) 10(150) 8(180)

Nautilus Multi-Triceps 
15(70) 12(80) 10(90) 8(100)

Rope Cable Triceps Pushdown 
15(30) 12(30) 10(30) 8(30)

Single-Arm Hammer Strength Front Pulldown 
10(140) 8(180) 6(230) 4(270)

Flex Leverage Seated Row
10(140) 8(150) 6(160) 4(180)

Single-Arm Hammer Strength Low Row 
10(180) 8(270) 6(360) 4(410)

Hammer Strength Standing Shrug 
5x12 (180)
(rest :20 between sets) 

 

2 rounds:
15 Dumbbell Front Raise (5)
15 Dumbbell Side Raise (5)
10 Dumbbell Y's 
10 Tube Shoulder Extension
10 Straight Arm Ring Row
10 Reverse Grip Ring Row

Bench Press
5(135-185)

Sling Shot Bench Press
5(225-275) 1(300) 5(325)

Bench Press
8(225-270-255-245)

Tempo Dumbbell Fly (:04 ecc) 
8(35-55-55-55)

Nautilus Multi-Exercise Weighted Dip 
8(50-50-50-50)

EZ-Bar Front Raise 
8(45-65-65-65)

EZ-Bar Upright Row
8(65-85-105-105)

Overhead Dumbbell Triceps Extension  
8(70-75-80-85)