CROSSFIT
5 rounds for total reps:
AMRAP 3:00
3 Deadlift 275/185
7 Handstand Push-up
21 Double Under
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COMPETITOR
For load:
Every 2:00 for 10:00
1 Snatch
Front Squat
75% 2×3
80% 3×2
“Lactic Ladder”
5 Rounds for calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
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WEIGHTLIFTING
Drill (minimal weight)
Hang Snatch High Pull 4×4
At a moderate load:
Muscle Snatch 3-3-3-3
Back Squat
40% 1×8
50% 1×8
60% 1×8
At a moderate load:
Good Morning 8-8-8
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POWERBUILDING
Cycle 2/Week 1
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1 (pause)
70% 1×1 (pause)
75% 1×1 (pause)
70% 1×5
Sling Shot
85% 1×3
Dumbbell Fly
8(L) 8(M) 8(H)
*increase weight of last set weekly.
Dumbbell Floor Press
12(L) 10(M) 8(H)
*increase weight of last set weekly.
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.
Biceps Curl (you pick)
3×12 (M)
“It is difficult to separate, at times, the myth from the truth.”
~Bob Kan
