CROSSFIT
3 rounds:
8 Barbell Press
20 Banded Triceps Pushdown
For time:
30-20-10
Pull-up
KB Goblet Squat 53/35
Hand Release Push-up
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STRONGFIT
Week 1
2 rounds: (very light)
12 Prone Incline Y-Raises
12 Prone Incline Rear Delt Fly
12 Standing Lateral Raise
Tempo Bench Press (:04 ecc/:02 pause)
6(L) 6(M) 6(MH) 6(H)
Tempo Prone Incline Row (:04 ecc/:02 pause)
6(L) 6(M) 6(MH) 6(H)
3 rounds:
No rest between exercies.
8-12 Incline Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercies.
8-12 Front Pulldown
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
100 Band Pull Apart
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COMPETITOR
For quality:
1500m Row
-Banded Stretches-
3 rounds for quality:
5 Strict Pull-up (:03 eccentric)
10 Banded Pulldown
10 Toes to Ring
For time:
30 Pull-up
30 Back Squat 135/95
30 Burpee
(1:00 rest)
20 C2B Pull-up
20 Front Squat 135/95
20 Burpee to 6″
(1:00 rest)
10 Bar Muscle-up
10 Overhead Squat 135/95
10 Burpee Box Jump 24/20
Burgener Snatch Warm-up
Muscle Snatch + Drop Snatch
2+2 (L), 2+2 (M), 2+2 (MH)
Snatch
65% 1×3
70% 1×3
75% 1×2
80% 2×2
Front Squat
85-95% 5×2
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean & Jerk
70% 1×2
75% 1×1
80% 2×1
85% 2×1
Front Squat
65% 1×3
75% 1×2
85% 1×1
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POWERBUILDING
Cycle 1/Week 2
“Juarez Valley 8”
Bench Press 8-1-7-2-6-3-5-4
(constant load at 65%)
Reverse Grip Bench Press
3×8 (M)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Decline Press
(alternate rounds with a partner)
Alt-Arm Dumbbell Curl
10(L) 10(M) 10(MH) 10(H)
Incline Dumbbell Curl
3×12 (M)
3 rounds:
No rest between exercises.
12 Overhead Cable Pull
15 Rear Delt Fly
(alternate rounds with a partner)
“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”
~Albert Schweitzer
