CROSSFIT
Power Clean
4(L) 4(M) 4(MH) 4(H)
3 rounds for total reps:
AMRAP 4:00
5 DB Hang Power Clean & Jerk 2×50/35
10 DB Reverse Lunge Step 2×50/35
30 Double Under
(1:00 rest between rounds)
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STRONGFIT
Week 3
2 rounds:
12 Banded Good Morning
8 Cossack Squat
12 Hamstring Floss
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
Cable Seated Row
15(L) 12(M) 10(MH) 8(H)
Face Pull
3×15 (M)
21-15-9
Leg Press
Russian Kettlebell Swing
Leg Lever
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COMPETITOR
Power Clean & Jerk (push or split)
70% 1×5
75% 1×5
80% 1×3
85% 2×3
Back Squat (:03 eccentric, :01 pause)
5-5-3-3-3
4 sets:
8 Leg Extension
12 Manual Partner Hamstring Curl
15 Hip Thrust
For time:
40 Bar Facing Burpee
40 Deadlift 275/185
40 Bar Facing Burpee
4 sets:
12 Tempo Strict Toes to Bar (:05 eccentric)
:15 Weighted Tuck-Hang Hold 15/10
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POWERBUILDING
TESTING
Rep Max Testing
Choose the RM (Rep Max) that you want to test on each lift.
1RM, 3RM, 5RM, 8RM or Body Weight Max Reps
Complete Testing on the following lifts over Thursday & Friday
-Bench Press
-Standing Shoulder Press
-Dip
-Squat
-Deadlift
“Whenever you find yourself on the side of the majority, it is time to pause and reflect.”
~Mark Twain
