CROSSFIT
Strict Press
8(L) 8(M) 8(MH) 8(H)
*follow each set with 15 DB Biceps Curl
6 rounds for time:
10 Single-Arm Devil Press 50/35
20/16 Calorie Row
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STRONGFIT
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row (slow)
Incline Bench Press
15(L) 12(M) 10(MH) 8(H)
Decline Press
15(L) 12(M) 10(MH) 8(H)
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
Peck Deck
3×12 (M)
Rear Delt Fly
3×12 (M)
1:00 Plank Hold
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COMPETITOR
3 sets:
7 KB Front Rack Step-up (each leg – 2xKB)
7 Half Kneeling KB Grave Digger (each side)
7 Strict Toes to Bar
7 Strict Pull-ups
4 sets:
3 High Hang Muscle Snatch
3-Position Snatch Balance (1/4 squat, parallel, full)
(moderately heavy weight)
Pause Power Snatch (:02 in receiving position)
60% 1×2
65% 1×2
70% 1×2
75% 1×2
Pause Snatch (:02 in receiving position)
70% 1×2
72.5% 1×2
75% 1×2
77.5% 1×2
80% 1×2
Front Squat
55% 1×10 (WOD Pace) -:10 hold before & after-
70% 5×5 (controlled pace – no bouncing)
8 rounds for time:
1000/800m Assault Bike
15 Burpee Over the DB
15 DB Hang Clean & Jerks 2×50/35
(2:00 rest)
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WEIGHTLIFTING
Snatch
70% 2×3
75% 3×2
Snatch Deadlift
90% 1×3
100% 1×3
110% 2×3
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 3×5
Side Plank Hold
3x :15
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POWERBUILDING
Cycle 4/Week 3
Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×1
85-90% 1×3
Pause Bench Press
80% 1×1
85% 1×1
90% 1×1
Sling Shot Bench Press
100% 2×1
Seated Row
8(L) 8(M) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(H)
H-Raise
3×12 (M)
“Form follows function – that has been misunderstood. Form and function should be one, joined in a spiritual union.”
~Frank Lloyd Wright
