Upper Body
For load:
50 Rep Bench Press
(3 sets to complete 50 reps. no more than 2:00 rest between sets)
For load:
50 Seated Row
(3 sets to complete 50 reps. no more than 2:00 rest between sets)
For load:
50 Dumbbell Pullover
(3 sets to complete 50 reps. no more than 2:00 rest between sets)
For load:
50 EZ-Bar Curl
(3 sets to complete 50 reps. no more than 2:00 rest between sets)
For load:
50 Overhead Triceps Extension
(3 sets to complete 50 reps. no more than 2:00 rest between sets)
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Sleds
2 rounds for load:
No rest between pushes.
30yd Sled Push 45/25
30yd Sled Push 90/50
30yd Sled Push 135/75
30yd Sled Push 180/100
30yd Sled Push 225/125
Continue adding weight until failure…..
(rest while partner completes their round)
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FitEssentials
For load:
“Superset”
4-4-2-2-2
Back Squat
Strict Pull-up
4 rounds for total reps:
:30 Wall Ball
:30 Rest
:30 Burpee
:30 Rest
(rest 2:00)
4 rounds for total reps:
:30 Box Step-up
:30 Rest
:30 Row for Cal
:30 Rest
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Weightlifting
Deload week for Masters State Meet or Testing
Rest
“When you encounter difficulties and contradictions, do not try to break them, but bend them with gentleness and time.”
~Saint Francis de Sales
