CROSSFIT
Standing Shoulder Press
8(L) 5(M) 3(MH) 3(H)
5 rounds for time:
12 Calorie Assault Bike
8 Single-Arm Devil Press 50/35
12 Box Jump 24/20
4 Parallette Pass Through
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STRONGFIT
Cycle 6/Week 2
Bench Press
8(L) 8(M) 5(MH) 5(H)
15-12-9 (increaseing load)
No rest between exercises.
Machine Incline Press
Machine Low Row
(alternate rounds with a partner)
15-12-9 (increaseing load)
No rest between exercises.
Machine Pullover
Machine Decline Press
(alternate rounds with a partner)
21-18-15-12-9
Calorie Row
Push-up
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COMPETITOR
2 rounds for quality:
10 Med Ball Squat Clean
10 Overhead Walking Lunge (5 each arm)
10 Single-Arm/Leg V-up (total)
:30 Weighted Plank
Snatch Pull + Hang Snatch + Snatch + OH Squat (:03 ecc)
50% 1+1+1+1
55% 1+1+1+1
60% 1+1+1+1
Snatch
Build to Heavy 1
Back Squat
Build to Heavy 1
“Lactic Ladder”
5 rounds for calories
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
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WEIGHTLIFTING
Meet Week
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean & Jerk
70% 2×2
75% 2×1
80% 2×1
Front Squat
70% 1×3
75% 1×2
80% 1×1
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POWERBUILDING
Cycle 2/Week 1
Bench Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week)
Tempo Bench Press (:04 ecc)
8(M) 8(MH)
Incline Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week)
Cross Bench Pullover
15(L) 12(M) 10(MH) 8(H)
(increase weight of final set each week)
Alternating-Arm Dumbbell Curl
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week)
2 sets:
Biceps Curl 21’s
(alternate sets with a partner)
“It is the food which you furnish to your mind that determines the whole character of your life.”
~Emmet Fox
