CROSSFIT
Power Clean & Push Press
2(L) 2(M) 2(MH) 2(H)
For total time:
3 rounds –
10 Power Clean 115/75
15 Burpees Over the Bar
(rest 2:00)
3 rounds –
10 Shoulder to Overhead 115/75
15 Box Jump Over 24/20
______________________
STRONGFIT
Week 2
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Chest Press
10(L) 8(M) 6(H) 15(MH)
Pullover
10(L) 8(M) 6(H) 15(MH)
Decline Press
10(L) 8(M) 6(H) 15(MH)
EZ Bar Biceps Curl
10(L) 8(M) 6(H) 15(MH)
3 rounds:
15 Champagne Press (M)
15 Kelso Shrug (M)
(both on an incline bench)
Ski Erg
20 Calories
(rest 1:00)
16 Calories
(rest 1:00)
12 Calories
(rest 1:00)
30 Calories
_____________________
COMPETITOR
3 sets:
8 Half Kneeling Grave Diggers (each side)
8 Prone PVC Passthroughs
8 Kick Sits (each side)
Hang Snatch + Snatch
Every 1:00 for 8:00
75-85% 1+1
Back Squat
65% 1×5
75% 1×3
85% 1×1
70% 1×5
80% 1×3
90% 1×1
4 rounds for time:
30yd Sled Push 135/90
40′ KB Front Rack Walking Lunge 2×53/35
20/16 Calorie Assault Bike
(3:00 rest)
______________________
WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 3×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 2×3
80% 3×2
Incline Sit-up
3 sets (pick reps)
______________________
POWERBUILDING
Cycle 2/Week 1
Bench Press
35% 1×8
50% 1×8
60% 1×1
65% 3×8
Dumbbell Fly
15(L) 12(M) 10(MH) 8(H)
(increase weight weekly)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
(increase weight of final set weekly)
Dumbbell Pullover
15(L) 12(M) 10(MH) 8(H)
(increase weight weekly)
3 rounds:
15 Champagne Press
15 EZ Bar Curl
15 Triceps Pushdown
“Leadership is unlocking people’s potential to become better.”
~Bill Bradley
