Upper Body
For load:
Pullover & Press 8-8-6-6
“16’s”Chest Press
“16’s”Front Pulldown
“16’s”Shoulder Press
“16’s”Seated Row
“16’s”Seated Dip
4 rounds:
No rest between exercises.
8 EZ Bar Biceps Curl
8 EZ Bar Sitting Biceps Curl
(alternate rounds with a partner)
“16’s
“Choose the heaviest weight that allows 8 reps.
Set 1: 8 rep max
(:15 rest)
Set 2: 2 reps same weight
(:15 rest)
Set 3: 2 reps same weight
(:15 rest)
Set 4: 2 reps same weight
(:15 rest)
Set 5: 2 reps same weight
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Sleds
8 rounds:
60yd Shuttle Run
60yd Sled Push 135/90
60yd Shuttle Run
(alternate rounds with a partner)
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Weightlifting
Deload for Meet or Testing
Rest
“Only entropy comes easy.”
~Anton Chekhov
