CROSSFIT
Bench Press
6(L) 6(M) 6(MH) 6(H)
*20 Banded Triceps Pushdowns
“Conley Can’t Lose”
3 rounds for time:
750/600m Row
18 Burpee
25 Box Jump 24/20
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STRONGFIT
Week 2
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:
1000m Row
-Banded Stretches-
3 rounds for total reps + calories:
2 sets –
1:00 Calorie Bike
1:00 Burpee Box Jump Over 24/20
(2:00 rest after both sets)
2 sets –
1:00 Calorie Ski
1:00 Shuttle Run (2×25′ = 1)
(2:00 rest after both sets)
Every 1:00 for 10:00 (10 rounds)
1 Snatch starting at 40%
*Make consistent increases each round
Every 2:00 for 10:00 (5 rounds)
5 Front Squat starting at 50%
*Make consistent increases each round
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WEIGHTLIFTING
Post Meet Deload
Rest
-or-
Muscle Snatch
4×4 (L/M)
Snatch Grip Thruster (behind the neck)
5×5 (L/M)
Floating Snatch High Pull
4×4 (L/M)
Back Squat
5×5 (L/M)
2 rounds:
15 Back Extension
15 Incline Sit-up
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POWERBUILDING
Cycle 1/Week 3
“Juarez Valley 8”
Bench Press 8-1-7-2-6-3-5-4
(constant load. as heavy as you can complete)
Reverse Grip Bench Press
3×10 (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)
“Concentration is a fine antidote to anxiety.”
~Jack Nicklaus
