CROSSFIT
Incline Press
8(L) 5(M) 3(MH) 3(H) 8(M)
“Helen”
3 rounds:
400m Run
21 Kettlebell Swing 53/35
12 Pull-up
___________________________________
STRONGFIT
Cycle 4/Week 2
EZ Bar Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Complete with as little rest as possible:
50 Incline Dumbbell Press
30 Calorie Row
50 Dumbbell Fly
30 Calorie Row
50 Dip (body weight or machine)
30 Calorie Row
50 Triceps Extension
Ab Wheel
3 sets (pick reps. increase weekly)
__________________________________
COMPETITOR
Burgener Warm-up (Snatch)
3-5 reps of each of the following:
Snatch Grip Press
Snatch Grip Push Press
Drop Snatch
Overhead Squat
Snatch Pull
Snatch High Pull
Muscle Snatch
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean & Jerk
70% 2×2
75% 2×1
80% 2×1
Front Squat
70% 1×3
75% 1×2
80% 1×1
4 rounds for time:
1000m Row
(rest 1/2 the amount of time it takes to complete each round)
______________________________________
WEIGHTLIFTING
MEET WEEK!
Snatch
70% 2×2
75% 2×1
80% 3×1
85% 1×1
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×2
80% 1×1
__________________________________
POWERBUILDING
Cycle 2/Week 2
Barbell Incline Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Weighted Dip
8(0) 8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Spoto Press
3×8 (M)
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
Cross Bench Pullover
3×12 (M)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Incline Dumbbell Curl
3×12 (M)
“Prevention is better than cure.”
~Desiderius Erasmus
