Preparation Cycle 

Bench Press
4x8 (185)

Hammer Strength Incline Press 
12(90) 12(140) 12(180)

Pec Deck 
12(60) 12(70) 12(80)

Weighted Dip 
12(0) 12(25) 12(45)

Incline Dumbbell Curl
3x12 (25)

Single-Arm Nautilus Multi Biceps 
3x12 (80)

 Sleds

20:00 for distance:(3 man team) 
1000m Completed 
(rotate between Pull, Drag & Push)

 Post Meet Deload

Flex Leg Extension 
12(105-135-165-195)

Flex Prone Hamstring Curl
12(45-60-75-75)

Pendulum Hip Press
12(270-360-360) 

2 rounds: 
20 Standing Calf Raise
20 Steps Walking Lunge 
20 Back Extension 

Side Plank Hold 
2x :20 (each side) 

1:00 Plank Hold 

 Post Meet Deload

Wide Grip Pulldown 
12(100-120-140-160-180)

Neutral Grip Seated Row 
12(120-140-160-180)

Supinated Grip Pulldown 
3x12 (130) 

Cable Pullover
4x12 (135)

Nautilus Rear Delt Fly 
4x12 (50) 

Rope Biceps Curl
4x12 (60)

Face Pull 
3x15 (60) 

 Post Meet Deload

Magnum Biangular Chest Press
10(90-140-180-230-180)

Polaris Pec Deck 
2x10 (80) 

Flex Leverage Decline Press
3x10 (180) 

15-12-9
Icarian Standing Lateral Raise (25)
Plate Raise (25)
(no rest) 

Icarian Overhead Triceps Extension
15(40) 12(50) 10(60) 10(70) 

Polaris Triceps Pushdown
3x12 (90) 

Band Pull Apart
2x50 (red band) 

Single-Arm Triceps Pushdown
2x25 (red band)  

 Post Meet Deload

Close Grip Dynabody Power Press
10(90-140-180-180-180)

Neutral Grip Cybex Shoulder Press
10(50-70-90-50)

Wide Grip Lat Pulldown 
4x15 (130) 

Omega Flying Dip 
4x15 (100) 

Neutral Grip Seated Row 
4x15 (130) 

Nautilus Rear Delt Fly 
4x15 (40) 

Reverse Grip Triceps Pushdown
4x15 (120) 

6 rounds:
6 Push-up 
6 Band Biceps Curl 
(rest :10 between rounds) 

 Post Meet Deload

Flex Leg Extension
12(105-120-150-180)

Flex Hamstring Curl
12(45-60-75-75) (8 reps on last set) 

Cybex Squat Press 
4x12 (270) 

Nordic Curl
2x3 (0)

Standing Calf Raise
2x20 (0)

2 rounds: 
20 Nautilus Ab (120) 
20 45 Degree Back Extension (0)