UPPER BODY
10-8-6-15
Chest Press
(alternate sets with a partner)
10-8-6-15
Seated Row
(alternate sets with a partner)
10-8-6-15
Incline Press
(alternate sets with a partner)
10-8-6-15
Front Pulldown
(alternate sets with a partner)
10-8-6-15
Machine Dip
(alternate sets with a partner)
10-8-6-15
Low Row
(alternate sets with a partner)
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SLEDS
3 rounds for total distance:
:10 Sled Push Shuttle 135/90
:50 Rest
:20 Sled Push Shuttle
:40 Rest
:30 Sled Push Shuttle
:30 Rest
:40 Sled Push Shuttle
:20 Rest
:50 Sled Push Shuttle
(rest 5:00 between rounds)
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WEIGHTLIFTING
Power Snatch
75% 4×3
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 2×2
Dumbbell Shoulder Press
8(L) 8(M) 8(MH)
Triceps Extension
8(L) 8(M) 8(MH)
Reverse Hyper
2×20 (M)
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POWERBUILDING
Rest (meet week)
“We first make our habits, and then our habits make us.”
~John Dryden
