CROSSFIT
For load:
Every 1:00 for 10:00
2 Power Snatch
(make consistent increases)
10 rounds for time:
4 Deadlift 225/155
6 Toes to Bar
8 Calorie Assault Bike
_________________________
STRONGFIT
Cycle 1/Week 3
Complete with as little rest as possible:
50 Steps Power Runner
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Hip Thrust
Complete with as little rest as possible:
50 Reverse Hyper
Complete with as little rest as possible:
50 Calf Raise
Complete with as little rest as possible:
50 Sit-up
________________________
COMPETITOR
For quality:
5:00 Row
20 Single-Leg KB Deadlift (total)
30 Band Side Steps
20 KB Goblet Pistol Squat (each leg)
Clean + Hang Clean
Build to Heavy 1+2
80% of Heavy Set: 3x Max Reps Snatch in 30 seconds
(1:30 Rest between max rep sets)
Deadlift
70% 2×3
75% 2×3
80% 2×3
85% 2×3
(If you feel good, work up to 90% on last set)
Front Squat
4 sets:
Max Unbroken Reps @ 70% (Moderate load)
(2:00 Rest between sets)
4 rounds for total reps:
AMRAP 4:00
500/400m Assault Bike (buy in)
-then-
10 DB Thruster 50/35
10 Lateral Ball Slam 30/20
(1:00 rest between AMRAPs)
___________________________
POWERBUILDING
Cycle 2/Week 3
Trap Bar Deadlift
35% 1×5
50% 1×5
60% 1×5
70% 1×1
80% 1×5
Romanian Deadlift
8(L) 8(M) 8(H)
Rack Pull
3(M) 3(MH) 3(H)
Bent Dumbbell Row
8(L) 8(M) 8(H)
Neutral Grip Lat Pulldown
8(L) 8(M) 8(H)
Rear Delt Fly
3×15 (M)
“The winds and the waves are always on the side of the ablest navigators.”
~Edward Gibbon
