CROSSFIT
Power Clean & Push Press
3(L) 2(M) 2(MH) 1(H)
For time:
2000/1600m Assault Bike
60 Sit-up
800m Run
120 Double Under
1000/800m Assault Bike
30 Sit-up
400m Run
60 Double Under
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STRONGFIT
Week 3
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Cliimber
Trap Bar Deadlift
8(L) 8(M) 8(MH) 8(H)
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
2 rounds:
15 Back Extension
Ab Wheel (pick reps)
Complete with as little rest as possible:
80m Sled Pull Shuttle
80m Farmers Walk
60m Sled Pull Shuttle
60m Farmers Walk
40m Sled Pull Shuttle
40m Farmers Walk
20m Sled Pull Shuttle
20m Farmers Walk
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COMPETITOR
2 rounds for quality:
200m Run
10 KB Thruster (2xKB)
10 Plate Raises
10 Ring Dips
Deadlift
60% 1×3
70% 1×2
80% 1×1
70% 1×3
80% 1×2
90% 1×1
For time:
1-2-3-4-5-6-7-8-9-10
Bench Press 155/105
Deadlift 225/155
35-45 minutes of Zone 2 cardio
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POWERBUILDING
Cycle 2/Week 3
Seated Row
8(L) 8(M) 8(MH) 8(H)
Deadlift
35% 1×8
50% 1×3
60% 1×1
70% 1×1
80% 2×1
90% 2×1
Rack Pull
1(MH) 1(H)
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Prone Incline Rear Delt Fly
3×15 (M)
“All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident.”
~Arthur Schopenhauer
