UPPER BODY
3 rounds:
No rest between exercises.
8 Wide Grip Chest Press
8 Neutral Grip Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Row
8 Neutral Grip Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Upright Row
8 Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Behind the Neck Pulldown
8 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Triceps Pushdown
15 Cable Biceps Curl
(alternate rounds with a partner)
_________________
WEIGHTLIFTING
Preparation for State Meet. (Oct 17th)
Rest or:
Drill (very light)
Hang Snatch High Pull
4×4
Power Snatch
70% 2×3
75% 3×2
Snatch Grip Push Press
70% 2×3
75% 1×3
80% 2×3
Close Grip Bench Press
55% 1×6
60% 1×6
65% 1×6
75% 1×6
Seated Row
8(L) 8(M) 8(MH) 8(H)
_____________________
POWERBUILDING
Cycle 1/Week 1
Close Grip Bench Press
30% 1×8
40% 1×8
50% 1×8
45% 1×8
35% 1×8
(based on Bench Press 1RM)
4 rounds:
No rest between exercises.
10 Upright Row
10 Overhead Press
(alternate rounds with a partner)
Machine Triceps Kickback
3×12(M)
Machine Lateral Raise
3×15(M)
Reverse Grip Triceps Pushdown
2×20(M)
“Perfection is attained by slow degrees; it requires the hand of time.”
~Voltaire
