CROSSFIT
Incline Press
10(L) 8(M) 6(MH) 4(H)
“Lynne”
5 rounds for reps:
Bench Press (bwt/.66 bwt)
Pull-up
(rest 3:00 between rounds)
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STRONGFIT
Cycle 4/Week 2
Bench Press
5(L) 5(M) 5(MH) 5(H)
*follow each set with 15 band pull apart.
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12-15 Incline Press
12-15 High Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Pec Deck
12-15 Rear Delt Fly
(alternate rounds with a partner)
Ab Wheel
3 sets (pick reps)
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COMPETITOR
3 rounds for quality:
10 Pause Bulgarian Split Squat (5 each leg)
10 Double KB Snatch
10 Rower Pike-up
For total time:
3 rounds –
8 Power Snatch 135/95
24-16-8 Chest to Bar Pull-up
(3:00 rest after all 3 rounds)
3 rounds –
8 Power Clean 135/95
24-16-8 Wall Ball 30/20
Tall Snatch
5(L) 4(M) 3(MH) 2(H)
Snatch Pull + Snatch High Pull + Snatch
Build to Heavy 1+1+1
For load:
Back Squat 2-2-2-2-2
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 4×2
Snatch Pull
90% 2×3
100% 2×2
Back Squat
85% 1×5
Weighted Plank Hold
2x :30
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POWERBUILDING
Cycle 1/Week 2
Incline Press
4×12 (M)
Pec Deck
4×12 (M)
Decline Press
4×12 (M)
Front Pulldown
4×12 (M)
Rear Delt Fly
4×12 (M)
Low Row
4×12 (M)
“I always turn to the sports pages first, which records people’s accomplishments. The front page has nothing but man’s failures.”
~Earl Warren
