CROSSFIT
Deadlift (not touch & go)
8(L) 6(M) 4(MH) 2(H)
*Follow each set with 10 Goblet Squat
“Grace”
For time:
30 Clean & Jerks 135/95
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STRONGFIT
Week 1
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Cliimber
Trap Bar Deadlift
10(L) 8(M) 6(MH) 4(H)
For time:
21-15-12-9-6
Russian Kettlebell Swing
Leg Press
2 rounds:
20 Leg Lift
30 Heel Tap
10 V-up
30 Toes touch
20 Bicycle Crunch
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COMPETITOR
Bench Press
65% 2×5
75% 2×3
85% 2×1
Back Squat
70-75% 3×3
“Strict JT”
For time:
21-15-9
Strict HSPU
Strict Ring Dips
Push-ups
(Rest 3:00)
21-15-9
Strict Pull-ups
KB High Pull 70/53
Supine Ring Row (feet elevated)
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POWERBUILDING
Cycle 1 /Week 1
Trap Bar Farmers Carry
15m(L) 15m(M) 15m(MH) 15m(H)
Tempo Seated Row (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week. plan it.)
Tempo Single-Arm Front Pulldown (:04 ecc)
8(L) 8(M) 8(H)
Kelso Shrug
3×15 (MH)
3 rounds:
Cable Biceps Curl 21’s
(alternate rounds with a partner)
2 rounds:
12 Back Extension
Incline Sit-up (pick reps)
“Every individual has a place to fill in the world and is important in some respect whether he chooses to be so or not.”
~Nathaniel Hawthorne
