CROSSFIT
For load:
Back Squat 5-5-5-5-5
(make consistent increases)
“Grace”
For time:
30 Clean & Jerks 135/95
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STRONGFIT
Cycle 3/Week 3
Rack Pull (BK)
5(L) 4(M) 3(MH) 2(H)
Bent Dumbbell Row
6(L) 6(M) 6(MH) 6(H)
21-15-9-6
Russian Kettlebell Swing
Lat Pulldown
5 rounds:
15 Calorie Ski Erg
15 Nautilus Ab
(alternate rounds with a partner)
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COMPETITOR
For quality:
5-4-3-2-1
Single-Arm Sot’s Press (each arm)
Single-Leg Toes to Bar (each leg)
Tempo DB Bench Press (:03 ecc/:03 con)
8(L) 8(M) 8(MH) 8(H)
Front Rack Lunge
10(L) 10(M) 10(MH) 10(H)
4 rounds for quality:
AMRAP 2:00
2 Rope Climb
6 Wall Walk
Max Strict Ring Dip (in remaining time)
(rest 1:00)
“Death by Bar Muscle-up”
Every 1:00 until failure…
(add 1 rep each round)
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POWERBUILDING
Cycle 1/Week 2
Deadlift
35% 1×5
45% 1×5
55% 1×5
65% 1×1
70% 1×5
Seated Good Morning
3×8 (M)
3 rounds:
No rest between exercises.
8 Seated Row Pronated Grip (M)
8 Seated Row Supinated Grip (M)
8 Seated Row Neutral Grip (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Lat Pulldown (M)
10 Supinated Lat Pulldown (M)
(alternate rounds with a partner)
“Rest Pause Sets”
Rear Delt Fly
“Rest Pause Sets”
Ab Wheel
“I am more interested in experiencing life than in analyzing it.”
~Bill Bradley
