Bench Press 
5(225-245-280-320-300-260)

Sling Shot Bench Press 
1(315-345-365-385)

Standing Press 
5(95-135) 1(155) 4(175) 

Weighted Dip 
5(0-45-90-135)

Dumbbell Fly 
12(35) 10(45) 8(55) 6(65) 

Skull Crusher 
8(65-85-105-125) 

 

Reintroducing Weightlifting 

Power Clean 
5(135-135-135)
3(135-135-135)

Power Snatch 
3(95-95-95)

Power Snatch + Overhead Squat + Drop Snatch
1+1+1(95-95-95) 

Back Squat 
5(135-135-185-185)
_______________________________

Sled Pull 
30yds (90-135-180-225-270-315-360)
(alternate pulls with a partner)

Backwards Sled Drag
30yds (45-90-135-180-225)
(alternate pulls with a partner)

Close Grip Bench 
5(225-225-225-225-225)

Flex Leverage Chest Press
15(180) 12(180) 10(180) 8(180)

Cable Front Pulldown 
15(150) 12(150) 10(150) 8(150)

Single-Arm Bisolator  
15(90) 12(90) 10(90) 8(90)

Single-Arm Cable Triceps Pushdown 
15(30) 12(30) 10(30) 8(30)

Tempo Nautilus AB (:04 ecc)
20(70) 

 

Chin-up 
8(0-0-0-0)

Hammer Strength Row
8(270-270-270-270)

Nautilus Plate Load Pullover 
8(150-150-150-150)

Deadlift 
8(225-225-225-225)

3 rounds:
12 Dumbbell Shrug (80)
15 Flex Rear Delt Fly (100)

Hammer Strength 4-Way Neck
12(70) 10(70) 8(70)
________________________________________ 

5 rounds:
20yd Sled Push Shuttle 90lbs
40yd Sled Push Shuttle
60yd Sled Push Shuttle 
200m Recovery Jog
(alternate shuttles with a partner)

Bench Press
5(205-245-280-260-225)

Towel Bench Press
2(225-275-355-355) 20(225)

Dumbbell Fly 
8(40-40-40-40)

4 rounds:
No rest between rounds.
8 Hammer Strength Shoulder Press (140)
8 Flex Lateral Raise (70)
(rest 1:00 between rounds) 

4 rounds:
No rest between rounds.
8 MAMBA Bar Triceps Extension (80)
8 Flex Seated Dip (330)
(rest 1:00 between rounds) 

 

Hammer Strength 4-Way Neck 
21(45) 15(45) 9(45)

Nautilus AB
21(60) 15(60) 9(60)

10 rounds:
30yd Sled Pull (45-90-135-180-225-225-280-135-90-45)
30yd Backward Sled Drag 
(alternate rounds with a partner)

Reverse Grip Bench Press
5(185-225-225-275-295)

Dumbbell Incline Press
8(50-60-70-100)

Dumbbell Pullover 
8(50-60-70-100)

Dumbbell Shoulder Press 
8(40-50-60-90)

Nautilus Multi-Triceps 
8(110-120-130-150)

Overhead Triceps Extension 
8(65-85-105-155)

Rope Pushdown 
15(80 12(90) 10(100) 8(110)

 

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

Flex Leverage Row 
10(140) 8(180) 6(230) 4(270) 8(230)

Cable Seated Row 
15(150-160)

Nautilus Plate Load Pullover 
10(100) 8(150) 6(200) 4(250) 8(200)

Barbell Curl 
8(115-115-115-115)

Cross Body Hammer Curl 
8(55-55-55-55)

2 rounds:
30 Hammer Strength Gripper (115)
30 Band Pull Apart (red) 

 

Bench Press
5(225-260-300-280-245)

Towel Bench Press
2(355-355)

Hammer Strength Incline Press
8(230-230-230-230)

Pec Deck 
8(100-100-100-100)

Flex Leverage Chest Press 
8(230-230-230-230)

4 rounds:
8 Upright Row (85) 
8 Flex Lateral Raise (80)

4 rounds:
8 Front Plate Raise (45)
15 Band Pull Apart (red) 

 

Reverse Close Grip Bench Press
5(185-205-225-255-275-275)

Dumbbell Incline Press
8(50-60-70-90)

Dumbbell Pullover 
8(50-60-70-90)

Seated Dumbbell Shoulder Press
8(40-50-60-80)

Nautilus Multi-Biceps 
8(90-100-110-120-130)

Seated Overhead Triceps Extension
8(65-85-105-135)

Rope Triceps Pushdown
8(70-70-70-70)

Hammer Strength Front Pulldown 
5(230-230-230-230-230)

Flex Leverage Row 
5(230-230-230-230-230)

Nebula IDA Low Row
8(230-230)

Nautilus Plate Load Pullover 
5(200-200-200-200-200)

Barbell Curl (BFR)
8(105-105-105-105)

Cross Body Hammer Curl (BFR)
8(45-45-45-45)

3 rounds:
25 Hammer Strength Gripper (115)
25 Band Pull Apart (red) 
_________________________________________________ 

8 rounds:
60yd Sled PUSH Shuttle 90lbs
200m Recovery Jog
200yd Sled PULL Shuttle 90lbs
200yd Recovery Jog

Bench Press
5(205-245-280-260-225)

Towel Bench Press
2(345-345)

Hammer Strength Incline Press
8(200-200-200-200)

Polaris Pec Deck 
8(100-100-100-100)

Hammer Strength Decline Press
8(230-230-230-230)

4 rounds:
8 Upright Row (85)
8 Flex Lateral Raise (70)

4 rounds:
8 Front Plate Raise (45)
15 Band Pull Apart 

 

5 rounds:
120yd Sled Pull Shuttle 70lbs
200m Jog

120yd Backwards Sled Drag 70lbs

 

Reverse Close Grip Bench 
5(135-155-185-205-225-245)

Dumbbell Incline Press
8(50-60-70-80)

Dumbbell Pullover 
8(50-60-70-80)

Dumbbell Shoulder Press
8(40-50-60-70)

EZ Bar Skull Crusher 
8(65-85-105-125)

EZ Bar Overhead Triceps Extension 
8(65-85-105-125)

Cable Triceps Pushdown 
8(80-90-100-110) 

 

2 rounds:
12 Lying Side External Rotations (2.5)
12 Single-Arm Pullover (2.5)
12 Lying Side Adduction (2.5)
12 Supine Scaption (2.5) 

Flex Leverage Row
8(180-180-180-180-180)

MAG Bar Front Pulldown (mid/neutral)
8(180-180-180-180-180)

Nautilus Plate Load Pullover
8(150-150-150-150-150)

Barbell Curl (BFR)
8(95-95-95-95-95)

Cross Body Hammer Curl 
8(35-35-35-35)

3 rounds:
20 Hammer Strength Gripper (115)
20 Band Pull Apart (Red) 

______________________________________ 

8 rounds:
20yd Sled Pull (90-135-180-225-270-315-360-405)
(as a 4 man relay)

8 rounds:
20yd Sled Push (90-135-180-225-270-315-360-405)
(as a 4 man relay)

2 rounds:
60yd Backward Sled Drag (135)
(as a 4 man relay)


 

Bench Press
5(190-225-260-245-205)

Towel Bench Press
2(335-335)

Hammer Strength Incline Press
8(200-200-200-200)

4 rounds:
8 Polaris Pec Deck (110-110-100-100)
8 Flex Rear Delt Fly (110-110-110-110)

Hammer Strength Wide Chest 
8(200-200-200-200)

4 rounds:
8 EZ Bar Upright Row (85-85-85-85)
8 Flex Lateral Raise (60-60-60-60)

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