CROSSFIT
For load:
Single-Arm DB Press 10-8-6-4
*follow each set with 8 DB Bent Row
3 rounds for time:
500m Assault Bike
50 Air Squat
25 Ball Slam 20/14
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STRONGFIT
Cycle 5/Week 1
Bench Press 5-5-5-5-5
*follow each set with 10 biceps curl.
“Rest Pause Set”
Dumbbell Fly
“Rest Pause Set”
Chest Press
“Rest Pause Set”
Triceps Pushdown
7 rounds:
1:00 Row for Calories
:15 Rest
:30 Sit-up
:15 Rest
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COMPETITOR
3 rounds for quality:
12 KB Front Rack Lunge (2x KB)
8 Elevated Heel OH Squat (Light)
4 Wall Walk (touch & go)
Tempo Back Squat (:03 eccentric)
4×4 -choose weight-
Build to a moderately heavy load:
Bench Press 8-8-6-6-6
Build to a moderately heavy load:
Deadlift 8-8-6-6-6
3 rounds for time:
30 Goblet Squat 70/53
90 Double Under
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WEIGHTLIFTING
At a moderate load:
Hang Snatch High Pull 4×4
At a moderate load:
Muscle Snatch 3-3-3-3
Snatch
70% 5×2
At a moderate load:
Snatch Grip Press 4×4
At a light/moderate load:
Back Squat 4×4
Sit-up
3×20
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POWERBUILDING
Cycle 2/Week 2
Bench Press
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Sling Shot Bench Press
80% 1×3
85% 1×3
90% 1×3
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Machine Chest Press
12(L) 10(M) 8(H)
Pullover
8(L) 8(M) 8(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
“Have patience with all things, But, first of all with yourself.”
~Saint Francis de Sales
