CROSSFIT
Sumo Deadlift
10(L) 8(M) 6(MH) 4(H)
For total time:
21 Push Press 75/55
21 Front Squat
-then-
1000/800m Row
-then-
3 rounds:
7 Push Press 95/65
7 Front Squat
-then-
1000/800m Row
-then-
7 rounds:
3 Push Press 115/75
3 Front Squat
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STRONGFIT
Week 3
2 rounds: (very light)
10 Single-Leg RDL
10 Step Down
10 Back Extension
Trap Bar Deadlift
8(L) 8(M) 8(MH) 8(H)
Every 1:00 for 10:00
Odd min: 15 Russian Kettlebell Swing
Even min: 45′ Suitcase Carry (both sides)
2 rounds:
250m Row
10 Turkish Sit-up
500m Row
25 Sit-up
(rest 2:00 between rounds)
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COMPETITOR
Snatch
65% 3×3
70% 1×1
75% 3×2
80% 1×1
85% 3×1
Back Squat (:03 eccentric, :01 pause)
6-6-6-6
3 sets:
10 DB Romanian Deadlift
12 Split Squat (each leg)
15 Reverse Hyper
For total time:
21 Push Press 95/65
21 Front Squat
-then-
1000/800m Row
-then-
3 rounds:
7 Push Press 135/95
7 Front Squat
-then-
1000/800m Row
-then-
7 rounds:
3 Push Press 185/125
3 Front Squat
_______________________
POWERBUILDING
Cycle 3/Week 2
Deadlift
35% 1×8
50% 1×3
60% 1×1
65% 1×1
70% 8 sets of 1
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Barbell Shrug
8(L) 8(M) 8(MH) 8(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Face Pull
4×15 (M)
“Success consists of going from failure to failure without loss of enthusiasm.”
~Winston Churchill
