CROSSFIT
4 rounds:
5 Front Squat + 5 Back Squat
(make consistent increases)
2 rounds with a partner for time:
200m Farmers Walk 53/35
200m Sled Pull 90/45
2000m Row
(share work anyhow)
________________________
STRONGFIT
Cycle 3/Week 1
Bench Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Machine Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Pec Deck
15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Face Pull
15 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
500m Ski Erg
25 Sit-up
________________________
COMPETITOR
12-9-6 for quality:
Banded Pistol Squat (each side)
Kick Sit (each side)
*start each set with 200m Row
Snatch Push Press + Snatch Balance
1+4(L), 1+3(M), 1+2(MH), 1+1(H)
Snatch Pull + Snatch High Pull + Snatch
60% 1+1+1
65% 1+1+1
70% 1+1+1
75% 1+1+1
80% 1+1+1
Front Squat
50% 1×8
60% 1×5
70% 1×3
80% 1×3
85% 1×3
6 rounds for load:
20yd Sled Push
20yd Backwards Sled Drag
Max L-Sit Hold
(rest as 2:00 between sets)
__________________________
WEIGHTLIFTING
5 rounds at a moderate load:
1 Muscle Snatch + 1 Power Snatch + 1 Snatch
(movement is the priority)
Snatch
70% 2×3
75% 3×2
Back Squat
50% 1×8
55% 1×8
60% 1×1
70% 1×8
3 rounds:
12 Leg Extension
12 Hamstring Curl
3 rounds:
15 Weighted Sit-up
15 Weighted Back Extension
___________________________
POWERBUILDING
Cycle 3/Week 1
Tempo Bench Press (:04 ecc)
35% 1×8
45% 1×8
50% 1×8
55% 1×8
Tempo Floor Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(H)
Dumbbell Incline Press
AMRAP 1:30
(don’t set dumbbells down. rest in up position)
Tempo Pullover (:04 ecc)
8(L) 8(M) 8(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Machine Biceps Curl
3×12 (M)
“If you train hard, you’ll not only be hard, you’ll be hard to beat.”
~Herschel Walker
