CROSSFIT
Deadlift
4×8 (MH)
“Grace”
For time:
30 Clean & Jerk 135/95
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STRONGFIT
Week 2
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Climber
Trap Bar Deadlift
10(L) 8(M) 6(MH) 4(H)
2 rounds:
80m Sled Pull Shuttle
20m Farmers Carry
60m Sled Pull Shuttle
40m Farmers Carry
40m Sled Pull Shuttle
60m Farmers Carry
20m Sled Pull Shuttle
80m Farmers Carry
(alternate rounds with a partner)
2 rounds:
15 Back Extension
:45 Plank Hold
(alternate rounds with a partner)
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COMPETITOR
Power Clean (high) + Power Clean (low) + Clean
75% 3(1+1+1)
80% 2(1+1+1)
85% 1+1+1
(% based off power clean)
Clean Pull (SLOW & CONTROLLED)
100% 2×3
105% 3×2
Back Squat (:03 eccentric / :01 pause)
5-5-5-5-5
4 sets:
12 DB Walking Lunge (each leg)
20 DB Romanian Deadlift
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POWERBUILDING
Cycle 1/Week 8
Back Squat
6 sets of 2 at 80%
Deadlift
55% 1×2
65% 1×2
75% 1×2
70% 1×2
60% 1×2
Barbell Shrug
3×20 (M)
Nautilus Ab
2×20 (M)
“Be regular and orderly in your life, so that you may be violent and original in your work.”
~Gustave Flaubert
