CROSSFIT
For load:
Bench Press 5-5-5-5-5
(last set heavier than previous week)
For time:
40 Kettlebell Swing 53/35
20 Pull-up
32 Kettlbell Swing
16 Pull-up
24 Kettlebell Swing
12 Pull-up
16 Kettlebell Swing
8 Pull-up
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COMPETITOR
For load:
OH Squat 5-5-5-5-5
(make consistent increases)
10 rounds for time:
7 Wall Ball Shot 20/14
5 Pull-up
3 Deadlift 275/185
For time:
400m Farmer Carry 70/53
*at each break perform 10 russian kettlebell swing
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WEIGHTLIFTING
At a moderate load:
5(1 Muscle Snatch + 1 Power Snatch + 1 Snatch)
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
100% 3×3
Back Squat
45% 1×8
55% 1×8
65% 1×8
60% 1×8
50% 1×8
3 rounds:
8 Tempo Back Extension (:04 ecc)
8 Tempo Incline Sit-up (:04 ecc)
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POWERBUILDING
Cycle 1/Week 2
Bench Press
35% 1×10
45% 1×10
55% 1×10
60% 1×1
65% 1×10
Pause Wide Grip Bench Press (:01 on chest)
2×8 (M)
Pec Deck
3×12 (M)
1:30 Dumbbell Incline Press
Incline Dumbbell Curl
3×12 (M)
3 rounds:
Biceps Curl 21’s (bottom half, top half, full)
(alternate rounds with a partner)
“You do what you can for as long as you can, and when you finally can’t, you do the next best thing. You back up but you don’t give up.”
~Chuck Yeager
