Upper Body
Bench Press 5-5-5-5-5
(increase weight on last set by10lbs/5lbs from last week)
Pullover & Press 6-6-6-6
Tempo Single-Arm Front Pulldown (:04 ecc) 8-8-8
Cable Seated Row 15-12-10-8
Triceps Pushdown 15-12-10-8
EZ Bar Curl 15-12-10-8
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Sleds
8 rounds:
60yd Sled Push Shuttle 90/45
200m Recovery Jog
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Weightlifting
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Push Press (behind neck)
70% 2×2
75% 2×2
80% 2×2
RDL
4×4
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Home Workout
10 rounds:
100m Stride
(walk back recovery)
*Keep the pace moderate.
This workout is preparing your
body for future sprint workouts.
“Any activity becomes creative when the doer cares about doing it right or better.”
~John Updike
