CROSSFIT
For load:
Thruster 2-2-2-2-2
(make consistent increases)
For time:
30/24 Calorie Row
20 DB Clean & Jerk 50/35
30/24 Calorie Row
20 DB Clean & Jerk
30/24 Calorie Row
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STRONGFIT
Cycle 5/Week 3
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:
“Bear Complex”
1 Round (L), 1 Round (M), 1 Round (MH)
Front Squat
70-80% 8×3
(rest 1:00 between sets)
Deadlift
6(L) 6(M) 6(MH)
With a partner for time:
30/24 Calorie Assault Bike (together)
30 Deficit HSPU (split)
20/16 Calorie Assault Bike (together)
30 Strict HSPU (split)
20/16 Calorie Assault Bike (together)
30 Kipping HSPU (split)
30/24 Calorie Assault Bike (together)
3 rounds for quality:
Max Handstand Hold (freestanding)
(rest as needed)
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POWERBUILDING
Cycle2/Week 4 (deload)
Lat Pulldown
3×12 (M)
Pullover
3×12 (M)
Seated Row
3×12 (M)
Prone Incline Rear Delt Fly
3×12 (M)
3 rounds:
12 Back Extension (0)
12 Incline Sit-up (0)
“The harder the struggle, the more glorious the triumph. Self-realization demands very great struggle.”
~Swami Sivananda
