CROSSFIT
“Holleyman (light)*
20 rounds for time:
5 Wall Ball Shot 20/14
3 Handstand Push-up
1 Power Clean 155/105
(alternate rounds with a partner)
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STRONGFIT
Week 1
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
8 rounds for load: (building)
20m Sled Push
(alternate rounds with a partner)
2 rounds:
10 Kettlebell Deadlift (2 kettlebells)
10m Farmers Carry (2 kettlebells)
8 Kettlebell Deadlift
10m Farmers Carry
6 Kettlebell Deadlift
10m Farmers Carry
4 Kettlebell Deadlift
10m Farmers Carry
2 Kettlebell Deadlift
(alternate rounds with a partner)
Nautilus Ab
20(L) 20(M) 20(H)
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COMPETITOR
Clean
70% 1×5
75% 1×3
80% 1×3
85% 2×2
3/4 Back Squat (:03 eccentric)
6-6-6-6
4 sets:
12 Reverse Hyper
15 Single-Leg Hamstring Curl (each leg)
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POWERBUILDING
Cycle 1/Week 4
Back Squat
6 sets of 2 at 80%
Deficit Deadlift (1″)
45% 1×2
55% 1×2
65% 1×2
60% 1×2
50% 1×2
Barbell Shrug
3×20 (M)
Back Extension
3 sets (pick reps)
Ab Wheel
3 sets (pick reps)
“Life is like a game of cards. The hand you are dealt is determinism; the way you play it is free will.”
~Jawaharlal Nehru
