UPPER BODY
For load: (constant load)
No rest between exercises.
8-1-7-2-6-3-5-4
Chest Press
Seated Row
(No rest between rounds)
For load: (constant load)
No rest between exercises.
8-1-7-2-6-3-5-4
Machine Dip
Front Pulldown
(No rest between rounds)
For load: (constant load)
No rest between exercises.
8-1-7-2-6-3-5-4
Shoulder Press
Machine Pullover
(No rest between rounds)
For load: (constant load)
No rest between exercises.
8-1-7-2-6-3-5-4
Skull Crusher
EZ Bar Curl
(No rest between rounds)
___________________________
SLEDS
5 rounds:
20yd Shuttle Run
20yd Sled Push Shuttle 180/135
20yd Shuttle Run
(alternate rounds with a partner)
200m Recovery Jog
4 rounds:
40yd Shuttle Run
40yd Sled Push Shuttle 135/90
40yd Shuttle Run
(alternate rounds with a partner)
200m Recovery Jog
3 rounds:
80yd Shuttle Run
80yd Sled Push Shuttle 90/45
80yd Shuttle Run
(alternate rounds with a partner)
__________________________
WEIGHTLIFTING
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Triceps Extension
8(L) 8(M) 8(MH) 8(H)
Reverse Hyper
2×20 (MH)
________________________
POWERBUILDING
Post Meet Deload
Arnold Press
3×12 (M)
Upright Row
2×12 (M)
Machine Shoulder Press
2×15 (M)
2 rounds at a moderate load:
12 Plate Circle-Left
12 Plate Circle-Rite
12 Plate Side to Side
(alternate rounds with a partner)
Machine Dip
2×15 (M)
Single-Arm Band Triceps Pushdown
2×30 (M)
“As one grows older, one becomes wiser and more foolish.”
~Francois de La Rochefoucauld