CROSSFIT
Strict Press
4×8 (MH)
5 rounds for time:
15/12 Calorie Assault Bike
10 Burpee
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STRONGFIT
Week 2
2 rounds: (light)
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
12 Overhead Triceps Extension
3 rounds:
No rest between exercises.
8-12 Dumbbell Incline Press
8-12 Dumbbell Pullover
8-12 Dumbbell Bench Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Incline Row
8-12 Dumbbell Fly
8-12 Gorilla Row
(alternate rounds with a partner)
6 rounds:
1:00 Row
:15 Rest
:30 Sit-up
:15 Rest
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COMPETITOR
Power Snatch (high) + Power Snatch (low) + Snatch
75% 3(1+1+1)
80% 2(1+1+1)
85% 1+1+1
(% based off power snatch)
Snatch Pull (SLOW & CONTROLLED)
100% 2×3
105% 3×2
Front Squat (:03 eccentric / :01 pause)
5-5-5-5-5
4 sets:
12 Leg Press
20 Leg Extension
3 rounds each for time: (rounds start every 8:00)
4 Rope Climb
~then~
3 rounds-
5 Thruster 135/95
200m Run
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WEIGHTLIFTING
Post Testing Deload
Rest
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POWERBUILDING
Cycle 1/Week 7
Bench Press
95% 3×3
Low Row (two hands)
6(L) 6(M) 6(MH) 6(H)
Seated Row (two hands)
6(L) 6(M) 6(MH) 6(H)
H-Raise
3×15 (M)
“Everyone has a plan ’till they get punched in the mouth.”
~Mike Tyson
