Week 3 Day 4

• Treadmill (low speed) 
• Stair Climber (low speed) 
• ATY 
• Band Pull-Aparts
• Push-Ups 
• Pull-Ups
• Arm Circles 

Strength 
A1. Barbell Shoulder Push Jerk: 2-3 warm-up sets of 6-8 reps @ 50-60% 1RM; 5 working sets of 4-6 reps @ 70-80% 1RM #smfbarbellshoulderpushjerk #gymmybarbellshoulderpushjerk 
Every 2:00

• Set 1: 70% 1RM x 6 reps 
• Set 2: 75% 1RM x 5 reps  
• Sets 3-5: 80% 1RM x 4 reps  

 
Accessory
B1. Barbell Strict Press: 3 sets of 6-8 reps #smfbarbellstrictpress #gymmybarbellstrictpress
Notes: Use a weight that feels comfortable overhead, but still challenging. 
B2. DB Lateral Raise: 3 sets of 20 reps (light/moderate) #smfdumbbelllateralraise #gymmydumbbelllateralraise 
Notes: Increase weight with each set. 

C1. Seated DB Front Raise: 3 sets of 12-15 reps #smfseateddbfrontraise #gymmyseateddbfrontraise
Notes: Alternate arms and increase weight with each set. 
C2. Tricep Skull Crusher: 3 sets of 12-15 reps #smftricepskullcrusher #gymmytricepskullcrusher
Notes: Use a dumbbell, dual dumbbell, or pre-loaded weight bar. 

C1. Trice Dips: 3 sets of 8-10 reps #smfdips #gymmydips
Notes: Try to do as many as possible without assistance.
C2. DB Rear Delt Fly: 3 sets of 15-20 reps (light/moderate) #smfdbreardeltfly #gymmydbreardeltfly
Notes: Use light/moderate weight to reach 20 reps each set. 

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Cardio: Try this CrossFit-Style Conditioning: 

10-Minute EMOM (Every Minute On The Minute)

Complete 2 rounds of 12 reps each: 

1. Box Jump Overs (24/20)
2. Kettlebell Swings (53/35)
3. Burpees 
4. Calorie Row 
5. Dual DB Thruster (53/35) 

• Treadmill (low speed) 
• Stretch/Yoga 

Designed By: Sadie Meyer, MS, RDN, CPT