Cycle 3/Week 2

Pause Squat 
1(225-275-315-365-405) 

Walkout (:10 hold) 
1(545)

Split Squat 
5(95-135-185-225)

Good Morning 
5(95-135-185-225)

Standing Calf Raise 
3x20 (0) 

Weighted Plank Hold 
3x :20 (90) 

 Cycle 3/Week 2

Bench Press
5(135-185-225-245) 1(275) 5(295)

Pause Bench Press
1(275)

Sling Shot 
2x2 (345)

Nautilus Pullover 
5(100-150-200-250) 

Cross Body Hammer Curl
8(35-40-45-55)

Polaris Triceps Pushdown
8(80) 8(100) 8(120) 8(150) 

3 rounds:
30 Gripper (90) 
30 Band Pull Apart

 Cycle 3/Week 1

Sleds
3 rounds: 
80m Sled Pull Shuttle (135) 
80m Farmers Walk (70) 
80m Sled Push Shuttle (135) 
(alternate shuttles with a partner) 
200m Recovery Walk between rounds

 Cycle 3/Week 1

Deadlift 
8(135) 3(225) 5x1(315)

Bent Barbell Row 
5(135-185-225-275)

Nautilus XPLoad Pulldown 
12(140) 10(180) 8(230) 6(270) 

Bent DB Row 
10(60) 8(80) 6(100) 

Face Pull
4x15 (90) 

2 rounds: 
20 Reverse Hyper (360) 
20 Nautilus Ab (160) 

 Cycle 3/Week 1

Seated Barbell Shoulder Press
5(95-115-135-155-175)

Weighted Dip 
5(0-45-70-90-115) 

Skull Crusher 
8(85-105-125-135)

Icarian Overhead Triceps Extension 
4x12 (70) 

Icarian Lateral Raise 
4x12 (40) 

Polaris Triceps Pushdown 
4x12 (80) 

 Cycle 3/Week 1

Pause Squat 
1(225-275-315-365-385)

Walkout (:10 hold) 
1(495) 

Split Squat 
5(95-135-185-235)

Good Morning 
5(95-135-185-235)

Weighted Plank Hold 
2x:30 (45) 

 Cycle 3/Week 1

Bench Press
5(135-185-225-245-285) 

Pause Bench Press
1(255)

Sling Shot Bench Press
2(325-325)

Nautilus Plate Load Pullover 
5(100-150-200-250)

Cross Body Hammer Curl
8(35-40-45-50) 

3 rounds:
30 Gripper (90)
30 Band Pull Apart