UPPER BODY
Chest Press
3×15(M)
Cable Seated Row
3×15(M)
Incline Press
3×15(M)
Cable High Row
3×15(M)
Cable Fly (high pulley)
3×15(M)
Cable Upright Row
3×15(M)
4 rounds:
No rest between exercises.
15 Cable Triceps Pushdown
15 Cable Biceps Curl
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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
Testing
Standing Overhead Press
1RM
“He has honor if he holds himself to an ideal of conduct though it is inconvenient, unprofitable, or dangerous to do so.”
~Walter Lippmann
