CrossFit
For load:
Blokz Bench Press 8-5-3-1-1-1
(make consistent increases)
“Demetrius”
For time:
20-16-12-8-4
Bench Press 155/105
Calorie Row
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Competitor
Back Squat
60% 1×5
65% 1×5
70% 1×3
80% 1×1
85% 1×5
Power Snatch (T&G)
Build to a heavy set of 5
For time:
15 Power Snatch 135/95
100 Double under
50 GHD Sit-up
100 Double under
15 Power Snatch
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Weightlifting
At a moderate load:
Muscle Snatch + Power Snatch + Snatch
5(1+1+1)
Snatch
70% 2×3
75% 2×2
Snatch Pull
90% 2×3
100% 2×2
Back Squat
60% 1×5
65% 1×5
70% 1×3
80% 1×1
85% 1×5
Barbell Sit-up 9-7-5
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Strength & Hypertrophy
Cycle 2/Week 1
Bench Press
35% 1×8
45% 1×8
55% 1×8
65% 1×1
70% 1×8
Bottom Half Bench Press
55% 3×8
Dumbbell Fly 8-8-8-8
(leave room to increase weight next week)
Tempo Chest Press (:04 ecc) 3×8
(leave room to increase weight next week)
Incline Dumbbell Curl 8-8-8-8
(leave room to increase weight next week)
Barbell Curl 8-8-8
(leave room to increase weight next week)
Fat Bar Hammer Curl 3×12
(leave room to increase weight next week)
“The bold enterprises are the successful ones. Take counsel of hopes rather than of fears to win in this business.”
~Rutherford B. Hayes
