Cycle 1/Week 1

Preparation for the Rogue IronBuilt Games
September 14th 2024

H-Raise 

3x12 (15) 

Reverse Grip Bench 

8(135) 5(185) 3(225) 5(245)

Standing Overhead Press

8(95) 5(115) 3(135) 8(155) 

Behind the Next Press 

2x12 (95) 

Weighted Dip 

8(0) 8(25) 5(45) 3(70) 8(90) 

Dumbbell Lateral Raise 

15(20) 12(25) 10(30) 8(35) 

Nautilus Multi-Triceps 

15(70) 12(90) 10(110) 8(130)

3 rounds:

20 TKStart Shorty Triceps Bar Pushdown (70) 

20 Icarian Standing Lateral Raise (30)