UPPER BODY
Machine Incline Press
15(L) 12(M) 10(MH) 8(H)
Pec Deck
3×15 (M)
Machine Chest Press
15(L) 12(M) 10(MH) 8(H)
Front Pulldown
15(L) 12(M) 10(MH) 8(H)
Rear Delt Fly
3×15 (M)
Seated Row
15(L) 12(M) 10(MH) 8(H)
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SLEDS
5 rounds:
40yd Sled Push 135/90
40yd Sled Pull 135/90
40yd Backwards Sled Drag 135/90
200yd Recovery Walk
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WEIGHTLIFTING
Machine Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Seated Row
12(L) 10(M) 8(MH) 6(H)
Machine Dip
12(L) 10(M) 8(MH) 6(H)
Front Pulldown
12(L) 10(M) 8(MH) 6(H)
Overhead Triceps Extension
12(L) 10(M) 8(MH) 6(H)
Lateral Raise
3×15 (M)
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POWERBUILDING
Cycle 3/Week 3 (Meet Week)
Standing Shoulder Press
Build to 1RM
Weighted Dip
Build to 3RM
Body Weight Dip
Max Reps
Athletes Competing on 3/5/22
Rest
“The more that you read, the more things you will know. The more that you learn, the more places you’ll go.”
~Dr. Seuss
