2 rounds:
40yd Sled Push (90)
(rest 1:00)
40yd Sled Pull
(rest :45)
40yd Sled Push
(rest :30)
40yd Sled Pull
(rest :15)
40yd Sled Push
(rest 5:00 between rounds) 

Nautilus Rear Delt Fly
4x15 (50) 

Flex Leverage Row
12(90-115-140-160-180)

Nautilus XPLoad Pulldown 
4x12 (180) 

3 rounds:
No rest between exercises.
8 Magnum Biangular Row (pronated) (140)
8 Magnum Biangular Row (supinated) (140)
8 Magnum Biangular Row (neutral) (140)

3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown (120)
10 Supinated Pulldown (120) 

Dumbbell Rear Delt Fly (pronated)
3x15 (15) 

2 rounds:
No rest between exercises.
15 45º Back extension (0)
15 Nautilus Ab (130) 

Rest :30 between sets.

Icarian Standing Lateral Raise 
15(15-20-25-30-35) 10(30-25-20-15)

Hammer Strength Shoulder Press (bi-lateral)
8(50-90-140-160-180)

Omega Flying Dip 
3x15 (80) 

Neutral Grip Cybex Shoulder Press 
15(50) 12(50) 10(50) 

3 rounds:
No rest between exercises.
12 Plate Circles (both directions) (25) 
12 Plate Side to Side 9over and back is one) (25) 

Triceps Pushdown
4x15 (70) 

Push-up 
3x15 

Pendulum Hip Press
3x12 (270) 

Icarian Hack Squat 
3x12 (90)

Dynabody Super Squat
3x12 (180) 

3 rounds:
12 Back Extension (0) 
12 Nautilus Ab (100)

4 rounds:
No rest between exercises.
15 Icarian Standing Lateral Raise (20)
15 Nautilus Rear Delt Fly (40) 
(no rest between rounds)

Rest :30 between all sets.

Flex Leverage Chest Press
3x15 (90) 

Flex Leverage Incline Press
3x12 (45)

Polaris Pec Deck 
3x15 (60) 

Omega Flying Dip 
3x15 (80) 

Standing Plate Raise 
3x15 (25) 

Triceps Pushdown
3x15 (70) 

Overhead Triceps Extension
3x12 (50) 

DB Bent Lateral Raise (pronated)
3x15 (12.5)

Nautilus Rear Delt Fly 
3x15 (40) 

Flex Leverage Row
10(90-140-160-180) 

4 rounds:
No rest between exercises.
10 Behind the Neck Pulldown (110-120-130-140)
10 Supinated Pulldown (110-120-130-140) 
(alternate rounds with a partner) 

3 rounds: 
No rest between exercises.
8 Magnum Biangular Row (pronated) (140-115-90) 
8 Magnum Biangular Row (supinated) (140-115-90) 
8 Magnum Biangular Row (neutral) (140-115-90) 
(alternate rounds with a partner) 

Face Pull 
4x15 (50) 

Dumbbell Rear Delt Fly 
3x15 (15) 

Flex Leverage Shoulder Press
8(25-50-70-90)

Icarian Standing Lateral Raise
15(10-15-20-25-30)

3 rounds: 
No rest between exercises.
8 Wide Grip Cybex Shoulder Press (50) 
8 Neutral Grip Cybex Shoulder Press (50) 

3 rounds:
No rest between exercises.
12 Plate Circles (both directions) (25) 
12 Plate Side to Side (over and back is one) (25) 

Omega Flying Dip 
15(80-80-80) 

4 rounds:
No rest between exercises.
15 Plate Raise (25)
15 Triceps Pushdown (70) 

Push-up 
3x15 (0) 

Flex Leverage Chest Press
3x15 (90) 

Flex Leverage Incline Press
3x10 (45)

Flex Leverage Shoulder Press
3x12 (45) 

Polaris Pec Deck 
15(60) 12(60) 10(60) 

Omega Flying Dip 
3x12 (80) 

3 rounds:
15 Icarian Standing Lateral Raise (20) 
15 Spreader Bar Triceps Pushdown (60) 

Flex Levearge Row
12(90) 10(140) 8(180) 6(230) 

Standing Flex Leverage Row
8(140) 

Tsunami Bar Behnd the Neck Pulldown 
12(110-120-130)

Neutral Grip Cable Row 
12(150-150-150) 

Neutral Grip Pulldown 
12(130-130-130) 

Dumbbell Rear Delt Fly 
15(12.5-12.5-12.5)

Single-Arm Bisoator
15(75) 12(75) 10(75)

 Post Meet Pump

Icarian Standing Lateral Raise 
15(10-15-20-25-30)

Flex Leverage Shoulder Press
12(25-50-50-50)

Omega Flying Dip 
12(100-100-100)

Neutral grip Cybex Shoulder Press
8(50-50-50)

2 rounds: 
12 Plate Circles (25) 
12 Plate Side to Side (25) 

Rope Triceps Pushdown 
12(70-70-70)

Push-up 
3x15 

 Saturday 6/9/2022

USPA National Championships 

1st Place Masters (45-49) 

Squat: 462/496/529x
Bench: 330/352/363x
Deadlift: 550/606x/622x

 Cycle 4/Week 3 (meet week)

Back Squat 
8(135) 3(225) 1(315) 

Bench Press 
8(135) 5(185) 1(225) 

 Cycle 4/Week 2 (peaking) 

One week out from USPA Nationals

Neutral Grip Pulldown 
15(150) 12(150) 10(150) 8(150)
(rest :20 between sets) 

Neutral Seated Row  
15(150) 12(150) 10(150) 8(150)
(rest :20 between sets) 

45º Back Extension 
2x12 (0)