CROSSFIT
Dumbbell Bench Press
10(L) 8(M) 6(MH) 4(H)
For time:
21-15-9
Push-up
Toes to Bar
Push-up
Calorie Assault Bike
_____________________
STRONGFIT
Week 1
2 rounds: (light)
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
12 Overhead Triceps Extension
Bench Press
15(L) 12(M) 10(MH) 8(H)
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
15 Pec Deck
12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
12 Seated Row
(alternate rounds with a partner)
15-12-9
Hammer Curl
Dumbbell Skull Crusher
(no rest)
________________________
COMPETITOR
Power Snatch
75% 1×5
80% 1×3
85% 1×1
80% 1×5
85% 1×3
90% 1×1
Front Squat (:03 eccentric, :01 pause)
8-8-5-5-5
3 sets:
5 Glute Ham Raise (GHD)
24 Walking Lunge Step (alt. legs – quad focused)
12 Single-Leg Hamstring Curls (each leg)
AMRAP 18:00
100 Wall Balls 20/14
80 DB Snatches 50/35
60 Box Jumps 24/20
40 DB Push Press 2×50/35
Max Calorie Row
3 sets:
10 Tempo GHD Sit-ups (:05 eccentric, :05 pause at parallel)
1:00 Weighted Plank 15/10
_____________________
WEIGHTLIFTING
Snatch
60% 1×3
65% 1×3
70% 3×3
Snatch Pull
90% 4×4
Back Squat
60% 3×6
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
_____________________
POWERBUILDING
Cycle 4/Week 2
Bench Press
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3
Bench Press Lift Off & Hold (:20-:30)
1×1 (H)
Pause Bench (:02 on chest)
75% 1×1
80% 1×1
85% 1×1
Dumbbell Pullover
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Reverse Curl
15 Wrist Curl
(alternate rounds with a partner)
“Success seems to be largely a matter of hanging on after others have let go.”
~William Feather
