CROSSFIT
For load:
Thruster 3-3-3-3-3
(make consistent increases)
“Holleyman Junior”
20 rounds for time:
5 Wall Ball 20/14
4 Hand-Release Push-up
3 Power Clean 115/75
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STRONGFIT
Cycle 5/Week 1
Deadlift 5-5-5-5-5
“Rest Pause Set”
Lat Pulldown
“Rest Pause Set”
Pullover
“Rest Pause Set”
Seated Row
“Rest Pause Set”
Rear Delt Fly
2 rounds:
12 Back Extension
15 Nautilus Ab
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COMPETITOR
3 rounds for quality:
3 Muscle Snatch + 3 Overhead Squat + 3 Drop Snatch
5 rounds build to a moderately heavy load:
1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch
Snatch High Pull
4×2 (H)
“Holleyman”
30 rounds for time:
5 Wall Ball 20/14
3 Handstand Push-up
1 Power Clean 225/155
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POWERBUILDING
Cycle 2/Week 2
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
80% 1×3
Bent Barbell Row
12(L) 10(M) 8(MH) 6(H)
Lat Pulldown
12(L) 10(M) 8(MH) 6(H)
2 rounds:
No rest between exercises.
12 Prone Incline Rear Delt Fly (M)
12 Ring Row (0)
(alternate rounds with a partner)
2 rounds:
20 Reverse Hyper (MH)
20 Nautilus Ab (MH)
“Success seems to be largely a matter of hanging on after others have let go.”
~William Feather
