CROSSFIT
For time:
500m Row
10 Power Clean 135/95
30 Burpee Over the Bar
10 Power Clean
500m Row
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STRONGFIT
Cycle 2/Week 1
Tempo Bench Press (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
*follow each set with 12 prone incline rear delt fly.
3 rounds:
No rest between exercises.
8-12 Incline Bench Press (M)
8 Tempo Floor Dumbbell Fly (:04 ecc) (M)
8-12 Weighted Push-up
(alternate rounds with a parter)
9-12-15-12-9
Calories on Assault Bike
Biceps Curl (M)
(alternate rounds with a parter)
50 Sit-up
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COMPETITOR
3 rounds for quality:
8 Strict High Hang Muscle Snatch (L)
8 Elevated Heel DB Deadlift (MH)
Snatch Push-Press + Tempo OH Squat (:05 ecc/:05 con)
5(4+1)
Snatch 3-3-3-3-3
*focus on technique, only increase load if the movement is good.
Build to a moderatly heavy load:
Tempo Back Squat (:03 ecc/:01 pause ) + Back Squat
5(1+4)
4 rounds:
400m Run (easy pace)
200m Run (sprint)
(1:00 rest)
For time:
12 Squat Clean 135/95
24 Bar Muscle-up
12 Squat Clean
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
60% 1×5
70% 1×3
80% 3×1
Weighted Plank Hold
2x :30 (MH)
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POWERBUILDING
Cycle 4/Week 1 (peaking)
Bench Press
35% 1×8
50% 1×5
60% 1×3
65% 1×1
70% 1×1
80% 1×5
Sling Shot
90% 1×1
95% 1×1
100% 1×1
Pause Bench Press
75% 1×1
80% 1×1
85% 1×1
Seated Row
8(L) 8(M) 8(MH) 8(H)
Biceps Curl
3×12 (M)
“Trials teach us what we are; they dig up the soil, and let us see what we are made of.”
~Charles Spurgeon
