CROSSFIT
Strict Press
3×15 (M)
AMRAP 15:00
10 Single Arm DB Push Press 50/35 (switch arms as needed)
5 Burpee Over DB
10 DB Snatch 50/35 (alternate arms)
5 Burpee Over DB
_______________________
STRONGFIT
Week 2
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Incline Dumbbell Press
12(L) 10(M) 8(MH) 6(H)
Incline Dumbbell Row
12(L) 10(M) 8(MH) 6(H)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
30-20-10
Calorie Row
Push-up
Sit-up
_____________________
COMPETITOR
Snatch
80% 1×3
85% 1×1
90% 3×2
3/4 Front Squat (:03 eccentric)
5-5-5-5-5
4 sets:
10 Deficit Reverse Lunge (each leg)
15 Leg Extension
3 rounds for total reps:
AMRAP 5:00
2 Power Snatch 155/105
4 C2B Pull-up
6 Burpee Over the Bar
(rest 3:00 between AMRAPs)
10-20-30-20-10
GHD Sit-up
GHD Back Extension
__________________________
WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
100% 3×3
Back Squat
60% 1×3
70% 1×1
80% 1×1
85% 1×1
90% 1×1
95% 1×1
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
________________________
POWERBUILDING
Cycle 1/Week 5
Bench Press
6 sets of 6 at 80%
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
Low Row
8(L) 8(M) 8(MH) 8(H)
Seated Hemmer Curl
8(L) 8(M) 8(MH) 8(H)
Machine Biceps Curl
Drop Set
Rear Delt Fly
4×15 (M)
“My biggest weakness is my sensitivity. I am too sensitive a person.”
~Mike Tyson
