Bench Press 5(135-185-225) 1(275-315-335-355) 5(315) Sling Shot Bench Press 5(275) 1(315-335-365-405-405) Standing Press 5(95-135) 1(155) 5(175) 3 rounds: 8 Hammer Strength Incline Press (180) 5 Weighted Dip (90) (rest 1:00 between rounds) Skull Crusher 8(65-105-155) Rope Triceps Pushdown 12(60-60-60-60)
2 rounds: 10 Prone Front Raise (7.5) 10 Prone Lateral Raise (7.5) 10 Supine Scaption (2.5) 8 Plate Circles (each direction) (10) Bench Press 8(135) 5(185-225-225-225) Close Grip Bench Press 3(275-275-275) Flex Leverage Chest Press (plate loaded) 15(180) EZ Bar Front Raise 8(65-65-65) Bent Dumbbell Row 8(80) 12(100) 8(90) Weighted Chin-up 2(25-45-70-90-70-45-25) Nautilus Plate Load Pullover 5(250-250) Gibson Preacher Curl 12(20-20-20)
2 rounds: 15 Tube External Rotation 15 Band Pull Apart 10 Single-Arm Dumbbell Pullover (7.5) 10 Standing Scaption (5) 3 rounds: 8 Tempo Pec Deck (:04 ecc) (80) 8 Tempo Hammer Strength Supinated Pulldown (:04) (140) 8 Tempo Flex Seated Row (:04 ecc) (140) 8 Tempo Front Raise (:04 ecc) (45) 8 Tempo Triceps Pushdown (:04 ecc) (90) (rest 1:30 between rounds) 4 rounds: No Rest between exercises. 10 Single-Arm Nautilus Multi-Biceps (100)
2 rounds: 12 Prone Incline Lateral Raise (7.5) 12 Prone Incline Front Raise (7.5) 10 Supine Scaptions (2.5) 15 Band Face Pulll Hammer Strength Incline Press 8(90-140-180) Bench Press 5(135-185-225-225) 1(275-275) 5(300) Sling Shot Bench Press 5(275) 1(315-335-365-385-385) Standing Shoulder Press 5(95-135) 1(155) 5(165) Weighted Dip 5(0-45-90-90-90) DY Row 5(180-270-360-270) + (red mini band) Flex Leverage Chest Press 15(180)
Warm-up Dynamic Stretch Sprint Drills At a moderate pace: (300yd) 20yd Shuttle Run 40yd Shuttle Run 60yd Shuttle Run 80yd Shuttle Run 100yd Shuttle Run (alternate shuttles with a partner) In relays of 4: (300yd) 20yd Shuttle Run 40yd Shuttle Run 60yd Shuttle Run 80yd Shuttle Run 100yd Shuttle Run (4 person relay) With a partner: (300yd) 20yd Shuttle Run 40yd Shuttle Run 60yd Shuttle Run 80yd Shuttle Run 100yd Shuttle Run (alternate shuttles with a partner) For time: (300yd) 20yd Shuttle Run 40yd Shuttle Run 60yd Shuttle Run 80yd Shuttle Run 100yd Shuttle Run (no rest between shuttles) Dynamic Stretch Cool Down
Deload Week 8(180-180-180) Hammer Strength Seated Row 8(180-180-180) Cable Front Pulldown 12(150-150-150-150) Cable Seated Row 12(150-150-150-150) Flex Rear Delt Fly 15(100-100-100) Gibson Preacher Curl 15(20-20-20) ______________________________________________ 8 rounds: 60yd Sled Push Shuttle 90lbs 200m Recovery Jog
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Deload Week Bench Press 8(135) 5(185-205-225) 3(255) Sling Shot Bench Press 1(275-295-315-315-315) Hammer Strength Incline Press 12(180) Flex Leverage Chest Press (plate load) 12(180) Hammer Strength Wide Chest 12(180) Polaris Pec Deck 12(90) Flex Lateral Raise 12(60) Flex Triceps Extension 12(100)
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Hammer Strength Incline Press 8(90-140-180) 5(135-185-205-225-245) Weighted Dip 5(45-90-135 3(180) 5(135-90) Pullover & Press 6(65-85-105-195) Nautilus Pullover (plate load) 6(100-150-200-275) Flex Leverage Chest Press (plate load) 8(180) 6(230) 5(270) Barbell Curl 6(45-65-95) 1(115) 6(155) Single-Arm Nautilus Multi-Biceps 12(100) 10(110)
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Weighted Chin-up 3(25-45-70-90-90-70-45-25) Flex Leverage Seated Row (plate loaded) 6(90-180-225-270-225) Single-Arm Hammer Strength Front Pulldown 6(180-230-270) Single-Arm Hammer Strength Low Row 6(180-270-450) Hammer Strength Standing Shrug 8(180-270-360-270-180) Wide Pull-up 8(0-0-0) Flex Rear Delt Fly 20(100-100) __________________________________________ 6 rounds: 60yd Shuttle Run 60yd Sled Push Shuttle 135lbs 60yd Shuttle Run 60yd Farmers Walk Shuttle 53lbs
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Hammer Strength Incline Press 8(90-140-180-230) Bench Press 5(135-185-205-225) Sling Shot Bench Press 1(275-315-335-355-375) Tempo Bench Press (:04 ecc) 8(135-175-190-225) Tempo Dumbbell Fly (:04 ecc) 8(50-60-70) Tempo Weighted Dip (:04 ecc) 8(25-45-70) Tempo Dumbbell Shoulder Press (:04 ecc) 8(50-60-70) Tempo Alternating Front & Side Lateral Raise (:04 ecc) 8(15-15-15) (both ways) Tempo Dumbbell Overhead Triceps Extension (:04 ecc) 8(80-90-100) Tempo Skull Crusher (:04 ecc) 8(65-85-115) Flex Leverage Chest Press (plate loaded) 10(180) 8(180)
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Flex Leverage Chest Press (plate loaded) 10(90-140-180) Close Grip Bench Press 5(135-185-205-225-245) Weighted Dip 5(45-90-135-160-135) Pullover & Press 6(65-85-105-175) Nautilus Plate Load Pullover 6(100-150-200-250) Barbell Curl 6(65-95-115-145) Gibson Preacher Curl 10(30-30-30-30)
Weighted Chin-up 3(0-0-25-45-80-70) Flex Leverage Seated Row (plate loaded) 6(90-180-270-230) Single-Arm Hammer Strength Front Pulldown 6(180-230-290-270) Single-Arm Hammer Strength Low Row 6(180-270-410-360) Hammer Strength Standing Shrug 8(180-270-410-360) Wide Grip Pull-up 8(0-0-0) Flex Rear Delt Fly 15(100-100-100) ____________________________________________ 5 rounds: 20yd Shuttle Run 20yd Sled Push Shuttle 180lbs 20yd Shuttle Run (alternate rounds with a partner) 4 rounds: 40yd Shuttle Run 40yd Sled Push Shuttle 135lbs 40yd Shuttle Run (alternate rounds with a partner) 3 rounds: 60yd Shuttle Run 60yd Sled Push Shuttle 90lbs 60yd Shuttle Run (alternate rounds with a partner)
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Hammer Strength Incline Press 10(90-140-180) Bench Press 8(135) 5(185-225-225) Sling Shot Bench Press 3(275-315-335-355) Tempo Bench Press (:04 ecc) 8(135-175-190-215) Tempo Dumbbell Fly (:04 ecc) 8(45-55-65) Tempo Weighted Dip 8(25-45-70) Tempo Dumbbell Shoulder Press 8(50-60-70) Tempo Alternating Front & Side Raise (:04 ecc) 8(10-15-20) (each way) Tempo Dumbbell Overhead Triceps Extension (:04) 8(70-80-90) Tempo Skull Crusher (:04 ecc) 8(65-85-115)
