CROSSFIT
Bench Press
4(L) 4(M) 4(MH) 4(H)
5 rounds for reps:
AMRAP 2:00
200/180m Row
15 Push-up
Max Power Snatch 95/65
(1:00 rest between rounds)
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STRONGFIT
Week 2
Alt-Arm DB Bench Press
8(L) 8(M) 8(MH) 8(H)
(hold in the up position)
Alt-Arm Gorilla Rows
8(L) 8(M) 8(MH) 8(H)
(hold in the bottom position)
3 rounds:
No rest between exercises.
10 Machine Shoulder Press (M)
10 Machine Pullover (M)
10 Machine Dip (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Pec Deck (M)
15 Rear Delt Fly (M)
(alternate rounds with a partner)
Plank Hold
1x 1:00
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COMPETITOR
3 rounds for quality:
15/12 Calorie Row
12 Barbell Reverse Curl & Press
10 Single Leg Glute Bridge (each leg)
8 Hanging Leg Lift Over
Front Squat
65% 1×5
70% 1×5
75% 1×5
80% 1×5
Sled Push
2 Waves:
80yd Shuttle 225/135
60yd Shuttle 270/180
40yd Shuttle 315/225
20yd Shuttle 360/270
Bench Press
50% 1×10
55% 1×10
60% 1×10
65% 1×10
70% 1×10
With a partner for time:
1000-800-600-400-200m Row
(alt. distances with partner)
4 rounds for quality:
12 Bulgarian Split Squat (each leg)
20 Reverse Hyper
12 Hip Thrust
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WEIGHTLIFTING
Cycle 1/Week 2
Power Snatch
60% 1×3
65% 1×3
70% 1×3
75% 2×3
(based on Power Snatch 1RM)
Drop Snatch
50% 1×3
55% 1×3
60% 1×3
65% 2×3
(based on Snatch 1RM)
Snatch Pull (floating)
70% 4×4
(based on Snatch 1RM)
Back Squat
55% 1×8
60% 1×8
65% 1×8
Leg Press
2×15 (M)
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POWERBUILDING
Cycle 3/Week 1
Bench Press
55% 1×5
65% 1×5
75% 3×5
(approximate percentages)
Barbell Incline Press
5(L) 5(M) 5(MH) 5(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Floor Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(H)
Machine Biceps Curl
3×12 (M)
Wrist Curl
3×15 (M)
“A shady business never yields a sunny life.”
~B. C. Forbes
