UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
12-15 Pec Deck
8-12 Hammer Strength Wide Chest
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Supinated Pulldown
12-15 Resr Delt Fly
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Overhead Press
12-15 Lateral Raise
8-12 Machine Triceps Kickback
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Wide Pulldown
12-15 Pullover
8-12 Biceps Curl
(alternate rounds with a partner)
_____________________
WEIGHTLIFTING
Preparation for State Meet. (Oct 17th)
Drill (very light)
Hang Snatch High Pull
4×4
Power Snatch
70% 2×3
75% 3×2
Snatch Grip Push Press
70% 2×3
75% 1×3
80% 2×3
Close Grip Bench Press
55% 1×6
60% 1×6
65% 1×6
75% 1×6
Seated Row
8(L) 8(M) 8(MH) 8(H)
_____________________
POWERBUILDING
Cycle 3//Week 4
Standing Overhead Press
80% 1×2
90% 1×2
85% 1×2
Close Grip Power Press
3×8(M)
Dumbbell Rollbacks
3×8(M)
Dumbbell Lateral Raise
3×12(M)
Triceps Pushdown
3×15(M)
“An economist is an expert who will know tomorrow why the things he predicted yesterday didn’t happen today.”
~Laurence J. Peter
