CROSSFIT
Incline Bench Press
8(L) 8(M) 8(MH) 8(H)
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swing 53/35
12 Pull-up
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STRONGFIT
Cycle 3/Week 1
Bench Press
8(L) 8(M) 8(MH) 8(H)
DB Incline Press
12(L) 12(M) 12(H)
DB Pullover
12(L) 12(M) 12(H)
3 rounds:
8 Tempo Pec Deck (:04 ecc)
12 Machine Dip
(alternate rounds with a partner)
Biceps Curl
12(L) 12(M) 12(H)
Face Pull
3×15 (M)
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COMPETITOR
3 rounds for quality:
20 Band Pull Apart
6 Strict Toes to Bar
:40 Hollow Rock
10 Single Leg KB RDL (each leg)
3-Position Snatch (AK, BK, Floor)
52.5% 2(1+1+1)
57.5% 2(1+1+1)
Snatch
65% 3×1
70% 3×1
75% 3×1
(1:00 rest between sets)
Snatch Pull (NO t&g)
95% 2×3
100% 3×2
Back Squat
62.5% 1×5
67.5% 1×4
72.5% 1×3
67.5% 1×5
72.5% 1×4
77.5% 1×3
For time:
2000m Row @ 5k pace
(3:00 rest)
1000m Row @ 2k pace
(2:00 rest)
500m Row (sprint)
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WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
90% 2×3
100% 2×2
Back Squat
80% 6 sets of 2
Incline Sit-up
2 sets (pick reps)
(increase by 1 rep each week)
Back Extension
2 sets (pick reps)
(increase by 1 rep each week)
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POWERBUILDING
Cycle 3/Week 3
Bench Press
80% 5×5
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
DB Incline Press
8(L) 8(M) 8(MH) 8(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
3×15 (M)
“Charms strike the sight, but merit wins the soul.”
~Alexander Pope
