CROSSFIT
Incline Bench Press
10(L) 8(M) 6(MH) 4(H)
For time:
5 Wall Walk
200m Run
50 KB Swing 53/35
200m Run
50 Wall Ball 20/14
200m Run
50 Toes to Bar
200m Run
50 Box Jump Over 24/20
200m Run
5 Wall Walk
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STRONGFIT
Cycle 4/Week 2
4 rounds:
4 Close Grip Bench Press + 4 Bench Press
(make consistent increases)
Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(H)
3 rounds:
No rest between exercises:
8-12 Decline Chest Press
8-12 Low Row
(alternate rounds witha partner)
Tempo Rear Delt Fly (:04 ecc)
8(L) 8(M) 8(H)
3 rounds:
No rest between exercises:
8-12 Biceps Curl
8-12 Triceps Extension
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
15 Banded Face Pull
10 Single-Arm Strict DB Snatch (each arm)
15 Banded Glute Bridge
10 Russian Push-up
Snatch Pull + Hang Snatch + Snatch + OH Squat (:03 ecc)
50% 2(1+1+1+1)
55% 2(1+1+1+1)
Snatch
Every 1:00 for 9:00
75% 3×1
77.5% 3×1
80% 3×1
Snatch Pull + Floating Snatch Pull
90% 2(1+3)
95% 2(1+2)
Back Squat
70% 1×4
75% 1×3
80% 1×2
75% 1×4
80% 1×3
85% 1×2
2 rounds for time:
2000m Row
(rounds starts every 15:00)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×2
80% 2×2
Deficit Snatch Pull
90% 2×3
100% 2×2
Back Squat
70% 1×3
75% 1×3
80% 2×3
Reverse Hyper
2×20 (M)
Weighted Plank Hold
2x :30 (M)
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POWERBUILDING
Cycle 4/Week 3
Testing Next Week
Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
85% 1×1
90% 1×3
Pause Bench Press
92.5% 1×1
Sling Shot Bench Press
100% 1×1
Seated Row
8(L) 8(M) 8(H)
Pullover
6(L) 6(M) 6(H)
Cross Body Hammer Curl
8(L) 8(M) 8(H)
“Once I was able to take care of myself and my children, I then wanted to share.”
~Robert Mondavi
