More than eight weeks before tournament:
Core resistance (MWF am)
3 of 9
Squats/Deadlifts/Incline Bench
3 of 6
Arnolds/Alternating Curls/Skullcrushers
Tabata abs (MWF am)
Six rounds of 20 seconds on/10 seconds off
Crunches/Leg lifts/Bicycles/
Egg Beaters/Leg lifts/Bicycles
***
Eight to five weeks before tournament:
Dumbbell complex (MTRF am)
Three cycles: Six reps: 90 seconds btw. cycles
Upright rows/High pull snatch/DB thruster/
BUDRS/High pull snatch/Lunge/
Side lunge/Reverse lunge/Shrugs
***
Four weeks before tournament:
Cardio only (MTRF am)
Two miles/8 laps
Lap 1: 1.5 incline, 3.6 mph
Lap 2: 1.5 incline, 3.8 mph
Laps 3-4: 10 incline, 3.6 mph
Laps 5-6: 10 incline, 3.8 mph
Lap 7: 1.5 incline, 4.0 mph
Lap 8: 1.5 incline, 4.2 mph
