UPPER BODY
“Cumulative Sets”
Chest Press
“Cumulative Sets”
Front Pulldown
“Cumulative Sets”
Shoulder Press
“Cumulative Sets”
Seated Row
“Cumulative Sets”
Seated Dip
“Cumulative Sets”
Upright Row
*Cumulative Sets
1. Select a weight that you can do for 15 reps, fresh.
2. Perform 1 Rep followed by :10 Rest
3. Perform 2 Reps followed by :10 Rest
4. Perform 3 Reps followed by :10
Rest 5. Continue until failure to complete prescribed reps.
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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)
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Weightlifting (deload for meet/testing)
Rest
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POWERBUILDING
Cycle 4/Week 3 (peaking)
Dynamic Bench Press
55% 5×2
*based on bench press 1RM
(all sets mid grip)
Standing Shoulder Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
90% 1×1
95% 1×1
Weighted Dip
1×5 (MH)
Sit-up
50 (0)
“A good listener is not only popular everywhere, but after a while, he knows something.”
~Wilson Mizner
