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)
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SLEDS
3 rounds:
40yrd Sled Pull 135/90
(rest 1:00)
40yrd Sled Pull
(rest :45)
40yrd Sled Pull
(rest :30)
40yrd Sled Pull
(rest :15)
40yrd Sled Pull
*200m recovery walk
________________________
WEIGHTLIFTING
Rest (meet week)
________________________
POWERBUILDING
Cycle 1/Week 3
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
4×12 (M)
4 rounds:
12 Front Plate Raise (M)
12 Triceps Pushdown (M)
(alternate rounds with a partner)
Oblique Crunch
2 sets (pick reps)
“Timid men prefer the calm of despotism to the tempestuous sea of liberty.”
~Thomas Jefferson
~Thomas Jefferson
