CROSSFIT
For Load:
Deadlift 4×5
(constant load)
“Grace”
For Time:
30 Clean & Jerk 135/95
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COMPETITOR
Deadlift
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
5 rounds for total reps:
Strict Pull-up
(rest 1:00 between sets)
Dumbbell Rear Delt Fly
3×12 (M)
With a partner for time:
100 DB Hang Clean & Jerk 50/35
80 DB Thruster 50/35
60 DB Lunge 50/35
40 Devil Press 50/35
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POWERBUILDING
Cycle 4/Week 2 (peaking)
Deadlift 60% 10×1
(rest :30 between sets)
Bent Dumbbell Row
6(M) 8(H) 6(MH)
(constant load for entire cycle)
Front Pulldown
10(M) 8(H) 6(MH)
Seated Row
2×5 (H)
Back Extension
2×15 (0)
Weighted Plank Hold
2x :30 (MH)
“Life is a zoo in a jungle.”
~Peter De Vries
