Cycle 1/Week 1 (Lumberjack Open) 

2 rounds:
80m Backwards Drag (90) 
(alternate rounds with a partner) 

80m Farmers Walk (70) 

2 rounds:
80m Sled Pull (90)
(alternate rounds with a partner)

80m Farmers Walk (70) 

2 rounds:
80m Sled Push (90)
(alternate rounds with a partner) 

 Cycle 1/Week 1 (Lumberjack Open) 

Trap Bar Deadlift
5(135-225-315-365)
(:10 hold on last rep) 

Rack Pull
2x3 (365) 

Romanian Deadlift 
8(135-185-225-275) 

Hip Thrust 
20(270-360) 

Reverse Hyper 
20(270-360) 

Incline Sit-up 
4x12 (0) 

 Cycle 1/Week 1 (Lumberjack Open) 

Hammer Strength Shoulder Press
8(90-140-180-230)

Weighted Chin-up
5(0-10-20-30)

Weighted Dip
8(0-25-45-70)

Tempo Nautilus Multi-Biceps (:04 ecc) 
8(70-80-100)

Tempo Nautilus Multi-Triceps (:04 ecc) 
8(90-100-120) 

Tempo Dumbbell Lateral Raise (:04 ecc) 
4x8 (20) 

4 rounds: 
12 Cable Triceps Pushdown (135-150-165-180) (double pulley) 
12 Cable Biceps Curl (90) 

 Cycle 1/Week 1 (Lumberjack Open) 

Tempo Back Squat (:06 ecc) 
3(185-225-275) 

SSB Split Squat (quad)
3x10 (135) 

SSB Split Squat (hip) 
3x10 (135) 

SSB Good Morning 
3x10 (135) 

 Cycle 1/Week 1 (Lumberjack Open) 

Bench Press
5(165-205-245-225-185)

Sling Shot Bench Press
2x3 (275) 

Tempo Floor Dumbbell Fly (:04 ecc) 
8(40-50-60)

Bent Dumbbell Row 
8(60-70-80-90)

Cable High Row 
4x15 (285) 

Nautilus Rear Delt Fly 
4x15 (50) 

 Deload

4 rounds:
40m Backwards Drag (90) 
40m Sled Pull 
40m Sled Push 
40m Sled Pull
80m Recovery Walk 
80m Farmers Walk (53)
80m Recovery Walk 

 Deload

Trap Bar Deadlift 
8(135-225-315)

Romanian Deadlift 
8(95-135-185)

Rack Pull (BK) 
2x3 (315)

Hip Thrust 
2x20 (270) 

Reverse Hyper
2x20 (180) 

Incline Sit-up 
4x11 (0)