CROSSFIT
DB Bench Press
12(L) 12(M) 12(MH) 12(H)
*Follow each set with 15 Bent DB Row
“Jackie”
For time:
1000m Row
50 Thruster 45/35
30 Pull-up
____________________________
STRONGFIT
Week 1
3 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row (slow)
Alt Arm Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Bent Row (single-arm)
8(L) 8(M) 8(MH) 8(H)
9-12-15 (decreasing load)
No rest between exercises.
Chest Press
Lat Pulldown
9-12-15 (decreasing load)
No rest between exercises.
Decline Press
Pullover
9-12-15-12-9
No rest between exercises.
Ski Erg
Knees to Elbows
____________________________
COMPETITOR
For quality:
20 Calorie Row
-then 3 rounds-
10 Glute Bridge
20 Band Pull Apart
10 Single-Leg RDL (alt. legs)
Front Squat
70% 1×3
75% 1×3
80% 3×3
8 rounds for load:
20yd Sled Push
(rest as needed – make consistent increases)
Bench Press
60% 1×6
65% 1×6
70% 3×6
“Jackie 2.0”
For time:
1000m Row
50 Thrusters 95/65
30 C2B Pull-ups
3 rounds for quality:
15 Deficit Reverse Lunge (each leg)
20 Hip Thrust
15 Banded Hip Flexion
______________________________
WEIGHTLIFTING
Cycle 2/Week 1
Snatch
70% 4×3
Snatch Pull
90% 4×4
Back Squat
70% 4×4
Reverse Hyper
2×20 (M)
Side Plank Hold
3x:20 (both sides)
_____________________________-
POWERBUILDING
Cycle 3/Week 3
TESTING NEXT WEEK
Bench Press
55% 1×5
65% 1×3
75% 1×1
80% 1×1
85% 1×5
(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
3×20 (M)
“I don’t know that there are any short cuts to doing a good job.”
~Sandra Day O’Connor