CROSSFIT
Incline Bench Press
8(L) 8(M) 8(MH) 8(H)
5 rounds for cals+ reps:
:30 Cals on Assault Bike
1:00 Rest
:30 Power Clean 135/95
1:00 Rest
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STRONGFIT
Cycle 3/Week 3
Bench Press
8(L) 5(M) 3(MH) 3(H)
DB Incline Press
8(L) 8(M) 8(MH) 8(H)
DB Pullover
8(L) 8(M) 8(MH) 8(H)
3 rounds:
8 Tempo Pec Deck (:04 ecc)
12 Machine Dip
(alternate rounds with a partner)
Machine Biceps Curl
12(L) 12(M) 12(H)
Face Pull
3×15 (M)
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COMPETITOR
For quality:
50 Band Pull Apart
20 Strict Toes to Bar
2:00 Hollow Rock
20 Single Leg KB RDL (each leg)
3-Position Snatch (AK, BK, Floor)
55% 1+1+1
60% 1+1+1
65% 1+1+1
Snatch
72.5% 3×1
77.5% 1×1
82.5% 2×1
87.5% 3×1
(Only hit last load if there are no misses and you feel good
otherwise, stay at lower percentages for more sets)
Snatch Pull + Snatch High Pull
95% 2+2
100% 2(2+1)
105% 3(1+1)
Back Squat
67.5% 1×5
72.5% 1×4
77.5% 1×3
72.5% 1×5
77.5% 1×4
82.5% 1×3
8 rounds for time:
250m Row (fast pace)
(1:1 work:rest)
*full recovery, then:
2000m Row (moderate pace)
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WEIGHTLIFTING
Snatch
70% 4×3
Deficit Snatch Pull
80% 4×4
Back Squat
70% 4×4
Reverse Hyper
2×20 (M)
Weighted Plank Hold
2x :30 (M)
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POWERBUILDING
Cycle 4/Week 1
Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×8
Sling Shot Bench Press
85% 2×2
Pause Bench Press
70% 3×1
DB Bent Row
8(L) 8(M) 8(MH) 8(H)
Pullover
6(L) 6(M) 6(H)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
“Don’t worry that children never listen to you; worry that they are always watching you.”
~Robert Fulghum
