CROSSFIT
Incline Bench Press
12(L) 10(M) 8(MH) 6(H)
6 rounds for time:
250m Row
200m Run
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STRONGFIT
Week 2
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row (slow)
“Rest Pause Sets”
Incline Press (machine)
“Rest Pause Sets”
Pec Deck
“Rest Pause Sets”
Machine Dip
“Rest Pause Sets”
Supinated Pulldown
“Rest Pause Sets”
Biceps Curl
“Rest Pause Sets”
Nautilus Ab
“Rest Pause Sets”
Select a weight that allows 12-15 reps (fresh):
Set 1: AMRAP
(rest :20)
Set 2: AMRAP
(rest :20)
Set 3: AMRAP
(constant load for all three sets)
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COMPETITOR
Snatch
Build up to 80%
(focus is technique)
4 rounds:
30/24 Calorie Row
4 Power Snatch 155/105
8 Overhead Walking Lunges (total, alt. legs) 155/105
12 Handstand Push-ups
Run or Row
4000m
(1:00 Fast pace / 2:00 Slow pace until 4000m are done)
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WEIGHTLIFTING
Snatch
Do your competition warm-up.
build to 80% for 3×1
Clean & Jerk
Do your competition warm-up.
build to 80% for 3×1
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POWERBUILDING
Cycle 3/Week 1
Bench Press
35% 1×8
50% 1×5
60% 1×3
65% 1×1
70% 1×8
Sling Shot Bench Press
3(M) 3(MH) 3(H)
Dumbbell Incline Bench Press
8(L) 8(M) 8(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Seated Hammer Curl
8(L) 8(M) 8(MH) 8(H)
H-Raise
3×12 (M)
“One way to get the most out of life is to look upon it as an adventure.”
~William Feather
