CROSSFIT
Bench Press
8(L) 6(M) 4(MH) 2(H)
AMRAP 10:00
5-10-15-5-10-15-etc…
Push Press 115/75
KB Swing 53/35
Double Under (x2)
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STRONGFIT
Week 3
Alt-Arm DB Bench Press
8(L) 8(M) 8(MH) 8(H)
(hold in the up position)
Alt-Arm Gorilla Row
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
For quality:
20 Calorie Row
-then 3 rounds-
10 Glute Bridge
20 Band Pull Apart
10 Single-Leg RDL (alt. legs)
Front Squat
10-8-5-5-5
(moderately heavy load)
Sled Push
Every 1:30 for 9:00 (6 rounds)
40yd Sled Push
(moderately heavy load)
Bench Press
10-8-5-5-5
(moderately heavy load)
For time:
2000m Row
4 rounds for quality:
10 Bulgarian Split Squat (each leg)
15 Reverse Hyper
10 Hip Thrust
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WEIGHTLIFTING
Cycle 1/Week 3
Power Snatch
60% 1×3
65% 1×3
70% 1×3
75% 1×3
80% 1×3
(based on Power Snatch 1RM)
Drop Snatch
50% 1×3
55% 1×3
60% 1×3
65% 1×3
70% 1×3
(based on Snatch 1RM)
Snatch Pull (floating)
70% 4×4
(based on Snatch 1RM)
Back Squat
50% 1×8
60% 1×8
70% 1×8
Leg Press
2×15 (M)
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POWERBUILDING
Cycle 3/Week 2
Bench Press
55% 1×5
65% 1×5
75% 1×5
80% 2×5
(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)
“As I grow older, I pay less attention to what men say. I just watch what they do.”
~Andrew Carnegie
