Upper Body
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Rear Delt Fly
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
_______________________
SLEDS
5 rounds:
20yd Shuttle Run
20yd Sled Push Shuttle 180/135
20yd Shuttle Run
(alternate rounds with a partner)
4 rounds:
40yd Shuttle Run
40yd Sled Push Shuttle 135/90
40yd Shuttle Run
(alternate rounds with a partner)
3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 90/45
60yd Shuttle Run
(alternate rounds with a partner)
___________________________
WEIGHTLIFTING
Athletes Competing on April 16th
Rest
Dumbbell Shoulder Press
10(L) 8(M) 6(MH) 4(H)
Upright Row
12(L) 10(M) 8(MH) 6(H)
Dip
10(L) 8(M) 6(MH) 4(H)
Bent Dumbbell Row
10(L) 8(M) 6(MH) 4(H)
Triceps Extension
12(L) 10(M) 8(MH) 6(H)
Biceps Curl
12(L) 10(M) 8(MH) 6(H)
_________________________
POWERBUILDING
Cycle 1/Week 1
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Upright Row
15(L) 12(M) 10(MH) 8(H)
Machine Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Incline Tate Press
3×12 (M)
3 rounds:
12 Triceps Pushdown (M)
12 Front Plate Raise (M)
(alternate rounds with a partner)
100 Band Tricpes Pushdown
“Great things are done by a series of small things brought together.”
~Vincent Van Gogh
