CROSSFIT
Push Press
12(L) 12(M) 12(MH) 12(H)
AMRAP 15:00
15/12 Calorie Row
30 KB Swing 53/35
60 Double Under
_______________________
STRONGFIT
Week 2
2 rounds: (light)
12 Plate Circle (both directions)
12 Plate Side to Side (over and back is one)
12 Overhead Triceps Extension
Bench Press
12(L) 10(M) 8(MH) 6(H)
Wide Grip Pulldown
12(L) 10(M) 8(MH) 6(H)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Rear Delt Fly
12 Seated Row
(alternate rounds with a partner)
15-12-9
Hammer Curl
Dumbbell Skull Crusher
(no rest)
________________________
COMPETITOR
Power Snatch
70% 1×5
75% 1×5
80% 3×3
Front Squat (:03 eccentric, :01 pause)
6-6-4-4-4
4 sets:
6 Glute Ham Raises (GHD)
20 Walking Lunge Steps (alt. legs – quad focused)
10 Single-Leg Hamstring Curls (each leg)
10 rounds for time:
5 Thruster 115/80
10 Toes to Bar
200m Run
(1:00 rest between rounds)
4 sets:
10 Tempo GHD Sit-ups (:05 eccentric, :05 pause at parallel)
:45 Weighted Plank 35/25
_______________________
WEIGHTLIFTING
Snatch
60% 1×3
65% 1×3
70% 1×1
75% 2×3
Snatch Deadlift
110% 4×4
Back Squat
60% 1×6
65% 2×6
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
______________________
POWERBUILDING
Cycle 4/Week 3
Bench Press
75% 1×1
85% 1×1
95% 1×1
90% 1×1
80% 1×1
Bench Press Lift Off & Hold (:20-:30)
1×1 (H)
Pause Bench (:02 on chest)
80% 1×1
85% 1×1
90% 1×1
Dumbbell Pullover
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Reverse Curl
15 Wrist Curl
(alternate rounds with a partner)
“Progress is man’s ability to complicate simplicity.”
~Thor Heyerdahl
