UPPER BODY
21-15-9
No rest between exercises.
Chest Press
Front Pulldown
(no rest between rounds)
21-15-9
No rest between exercises.
Shoulder Press
Seated Row
(no rest between rounds)
21-15-9
No rest between exercises.
Machine Dip
Upright Row
(no rest between rounds)
21-15-9
No rest between exercises.
Pec Deck
Rear Delt Fly
(no rest between rounds)
21-15-9
No rest between exercises.
Biceps Curl
Triceps Extension
(no rest between rounds)
_________________________
SLEDS
3 rounds:
40yd Shuttle Run
80yd Sled Push Shuttle 90/45
40yd Shuttle Run
(alternate rounds with a partner)
4 rounds:
40yd Shuttle Run
40yd Sled Push Shuttle 135/90
40yd Shuttle Run
(alternate rounds with a partner)
5 rounds:
40yd Shuttle Run
20yd Sled Push Shuttle 180/135
40yd Shuttle Run
(alternate rounds with a partner)
________________________
WEIGHTLIFTING
Meet Week
Rest
_________________________
POWERBUILDING
Cycle 2/Week 2
Reverse Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×1
67.5% 1×5
(based on bench press 1rm)
Upright Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
*follow each set with 10 EZ Bar Biceps Curl (M).
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
3 rounds:
10 EZ Bar Front Raise (supinated) (M)
10 EZ Bar Overhead Press (supinated) (M)
(alternate rounds with a partner)
Machine Biceps Curl
15(L) 12(M) 10(MH)
“There is no substitute for victory.”
~Douglas MacArthur
