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.
Triceps Extension
Biceps Curl
(no rest between rounds)
_______________________
SLEDS
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
40yd Sled Push Shuttle 90/45
80yd Sled Push Shuttle
40yd Sled Push Shuttle
80yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
_______________________
WEIGHTLIFTING
Deload for Masters State Championships/Testing
Rest
_______________________
POWERBUILDING
Cycle 1/Week 4 (deload)
Dynamic Bench Press
55% 8×3
Standing Shoulder Press
2×8 (M)
Dip
3×8 (0)
JM Press
2×8 (M)
Triceps Extension (you pick)
2×12 (M)
“Every great advance in science has issued from a new audacity of imagination.”
~John Dewey
