UPPER BODY
Deadlift
10(L) 8(M) 6(MH) 4(H)
For time:
21 Deadlift 185/125
400m Run
15 Deadlift
400m Run
9 Deadlift
400m Run
-immediately into-
50 Bar Facing Burpee
_____________________
STRONGFIT
Week 1
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
________________________
COMPETITOR
Snatch
70% AMRAP 1:00
80% AMRAP 1:30
90% AMRAP 2:00
Back Squat (:03 eccentric, :01 pause)
8-8-5-5-5
3 sets:
10 Leg Extension
15 Medicine Ball Hamstring Curl
20 Banded Glute Bridg
For time:
10-8-6-4-2
Hang Power Clean 155/105
(x10) Double Under
(x100m) Row
3 sets:
10 Tempo Strict Toes to Bar (:05 eccentric)
:30 Tuck-Hang Hold
__________________________
POWERBUILDING
Cycle 4/Week 2
Every 1:00 for 10:00
1 Deadlift at 75%
Dumbbell Bent Row
10(L) 8(M) 6(MH) 4(H)
Wide Grip Pulldown
12(L) 10(M) 8(MH) 6(H)
Rear Delt Fly
“Rest Pause Sets”
Incline Dumbbell Curl
4×12 (M)
2 rounds:
Back Extension (pick reps)
Incline Sit-up (pick reps)
“If somebody is gracious enough to give me a second chance, I won’t need a third.”
~Pete Rose
