CROSSFIT
“Bradshaw”
10 Rounds for time:
3 Handstand Push-up
6 Deadlift 225/155
12 Pull-up
24 Double under
STRONGFIT
Cycle 3/Week 3
Trap Bar Deadlift
8(L) 5(M) 3(MH) 3(H)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
21-15-9
Lat Pulldown
Russian Kettlebell Swing
3 rounds:
12 Prone Incline Rear Delt Fly
12 Ring Row
Sled Pull
200m
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COMPETITOR
For quality:
8/6 Weighted Strict Pull-up
15 Single Arm Z-Press (each arm)
25 Banded Glute Bridge
15 Jacknife
Burgener Warm-up (Snatch)
5-10 minutes
Snatch
80% 5×2 (NOT t&g)
(1:00 rest between sets)
3-Position Muscle Clean (Hip, AK, Floating)
3(1+1+1) @ Moderate load
Clean Pull + Hang Clean + Clean + Front Squat + Jerk
70% 3(1+1+1+1+1)
75% 2(1+1+1+1+1)
80% 1+1+1+1+1
3 rounds for time:
100 Double Under
25 Chest to Bar
5 Rope Climb
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POWERBUILDING
Cycle 4/Week 1
Deadlift
35% 1×8
50% 1×3
60% 1×3
70% 1×1
75% 1×8
Rack Pull (AK)
1(M) 1(MH) 1(H)
Bent Barbell Row
6(L) 6(M) 6(MH) 6(H)
Rear Delt Fly
4×15 (M)
Nautilus Ab
3×20 (M)
“Less is only more where more is no good.”
~Frank Lloyd Wright
