CROSSFIT
4 rounds:
4 Close Grip Bench Press + 4 Bench Press
(make consistent increases)
For time:
64 Kettlebell Swing 53/35
32 Pull-up
48 Kettlebell Swing
24 Pull-up
32 Kettlebell Swing
16 Pull-up
16 Kettlebell Swing
8 Pull-up
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STRONGFIT
Cycle 1/Week 1
Close Grip Bench Press + Bench Press
5+5 (L)
5+5 (M)
5+5 (MH)
5+5 (H)
3 rounds:
No restbetween exercises.
8-12 Pec Deck
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No restbetween exercises.
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No restbetween exercises.
12-15 Plate Raise
12-15 Triceps Pushdown
(alternate rounds with a partner)
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COMPETITOR
10-8-6 for quality:
Double DB Hang Snatch (M)
Candlestick Roll to Pistol
Weighted Sit-up
For time:
27-21-15-9
Toes to Bar
Power Snatch 75/55
Back Squat
50% 1×7
60% 1×7
70% 2×7
3 rounds:
8 Good Mornings
:30 Weighted Plank
For time:
100 Double Under (unbroken)
1000m Row
100 Double Under (unbroken)
*OPTIONAL BODYBUILDING*
Lower Body
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Tempo Snatch Pull (:06 ecc)
3×1 (pick weight)
Back Squat
50% 1×5
55% 1×5
65% 1×1
75% 1×1
80% 1×1
85% 1×5
3 rounds:
8 Tempo Leg Extension (:04 ecc)
8 Tempo Hamstring Curl (:04 ecc)
3 rounds:
15 Weighted Sit-up
15 Weighted Back Extension
___________________________
POWERBUILDING
Cycle 4/Week 1
Bench Press
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Sling Shot Bench Press
85% 2×3
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
Cable Row
4×15 (M)
Rear Delt Fly
4×15 (M)
“The wise does at once what the fool does at last.”
~Baltasar Gracian
