CROSSFIT
Thruster
4(L) 4(M) 4(MH) 4(H)
For time:
30/24 Calorie Row
30 Devil Press 2×35/25
30/24 Calorie Row
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lying Side Adduction
12 Seated Arc Raise
12 Single-Arm Pullover
Dumbbell Bench Press
12(L) 10(M) 8(MH) 6(H)
Dumbbell Incline Press
12(L) 10(M) 8(MH) 6(H)
Dumbbell Fly
4×12 (M)
Linear T-Bar Row
12(L) 10(M) 8(MH) 6(H)
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
Rear Delt Fly
4×15 (M)
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COMPETITOR
2 rounds:
500/400m Bike
12 Fire Hydrants (each leg)
8 Reverse Lunges (each leg)
Snatch Pull + Snatch + Hang Snatch
60% 2+1+1
65% 3(2+1+1)
Front Squat
65% 1×6
70% 3×6
3 sets:
8 Leg Press
12 Prone Hamstring Curl
For time:
30/24 Calorie Row
30 Devil Press 2×50/35
30/24 Calorie Row
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Power Snatch
Snatch Pull
85% 4×4
Back Squat
65% 4×4
Nautilus Ab
Choose a weight that you can do for 30 reps.
Do as many reps as you can without stopping.
Once you can cmplete 50 reps. Increase weight.
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POWERBUILDING
Cycle 1/Week 4 (deload)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 2×5
Machine Incline Press
3×12(M)
Cable Fly
3×15(M)
Seated Alt-Arm Dumbbell Curl
3×12(M)
EZ Bar Curl
3×12(M)
Single-Arm Bisolator
2×12(M)
“Success is the sum of small efforts – repeated day in and day out.”
~Robert Collier
