UPPER BODY”
Cumulative Sets”
Chest Press
“Cumulative Sets”
Front Pulldown
“Cumulative Sets”
Shoulder Press
“Cumulative Sets”
Seated Row
“Cumulative Sets”
Seated Dip
“Cumulative Sets”
Pullover
*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 complet perscribed reps.
___________________
SLEDS
5 rounds:
80m Sled Pull Shuttle 90/45
200m Run
___________________
WEIGHTLIFTING
Power Snatch
70% 1×3
75% 1×3
80% 3×2
Push Press
70% 1×3
75% 1×3
80% 1×2
85% 1×2
90% 1×2
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 Transition
Arnold Press
3×12 (M)
Upright Row
3×12 (M)
Machine Shoulder Press
2×15 (M)
3 rounds at a moderate load:
12 Plate Circle-Left
12 Plate Circle-Right
12 Plate Side to Side
Machine Dip
3×15 (M)
Single-Arm Band Triceps Pushdown
3×30 (M)
Russian Twist
2×20 (0)
“The difference between the impossible and the possible lies in a man’s determination.”
~Tommy Lasorda
