CROSSFIT
Bench Press
8(L) 8(M) 8(MH) 8(H)
For time:
20-16-12-8-4
DB Snatch 50/35 (alt arm)
Pull-up
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STRONGFIT
Cycle 4/Week 3
EZ Bar Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Complete with as little rest as possible:
50 Incline Dumbbell Press
30 Calorie Row
50 Dumbbell Fly
30 Calorie Row
50 Dip (body weight or machine)
30 Calorie Row
50 Triceps Extension
Ab Wheel
3 sets (pick reps. increase weekly)
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COMPETITOR
3 rounds for quality:
15/12 Calorie Row
10 Air Squat
20 Band Pull Apart
10 Single-Leg Barbell RDL (each leg)
Front Squat
60% 1×5
65% 1×5
70% 3×5
Sled Push
2 Waves:
80yd Shuttle 135/90
60yd Shuttle 180/115
40yd Shuttle 225/135
20yd Shuttle 270/160
(try and go unbroken, rest as neeeded between shuttles)
Bench Press
50% 1×10
55% 1×10
60% 3×10
*follow each set with 1 legless rope climb.
3 rounds for time:
750m Row (moderate pace)
(1:00 rest)
250m Row (fast pace)
(2:00 rest)
*BONUS BODYBUILDING*
3 rounds for quality:
15 Pullover & Press
15 Alternating Arm Biceps Curl (each arm)
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WEIGHTLIFTING
Post Meet Week
Rest
-or-
Light load:
Muscle Snatch
4×4 (focus is movement)
Light load:
Hang Snatch High Pull (BK)
4×4 (focus is movement)
Light load:
Back Squat
4×4 (focus is movement)
Leg Press
3×15 (M)
1:00 Plank Hold
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POWERBUILDING
This is the peak week of this cycle. Push it!
Cycle 2/Week 3
Barbell Incline Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Spoto Press
3×8 (M)
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
Cross Bench Pullover
3×12 (M)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Incline Dumbbell Curl
3×12 (M)
“I don’t want to be interesting. I want to be good.”
~Ludwig Mies van der Rohe
