CROSSFIT
For load:
Single-Arm DB Push-Press 8-8-8-8-8
*15 Band Pull Apart after each set
4 rounds for time:
400m Run
30 Double Under
20 DB Snatch 50/35
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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
5 rounds:
1:00 Assault Bike for Calories
:15 Rest
:30 Sit-up
:15 Rest
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COMPETITOR
3 rounds for quality:
500m Assault Bike (easy pace)
12 Hanging Leg Lift Over (total)
8 DB Squat Snatch (total) (M)
Snatch Push Press
5×5 (MH)
Back Squat
65-75% 10×3
(1:00 rest between sets)
2 rounds for quality:
20 Tempo GHD Sit-up (to parallel) (:03 eccentric)
1:00 Weighted Plank (M)
20 Russian Twist (over and back is 1) (M)
3 rounds for time:
50′ Shuttle Run (2×25′)
20 Lateral Ball Slam 30/20
6 DB Squat Snatch (1xDB) 50/35
50′ Shuttle Run (2×25′)
(2:00 rest between rounds)
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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% 4×3
At a moderate load:
Snatch Grip Press 4×4
At a moderate load:
Back Squat 4×4
Sit-up
3×20
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Cycle 2/Week 3
Bench Press
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
Sling Shot Bench Press
85% 1×3
90% 1×3
95% 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)
“Let everyone sweep in front of his own door, and the whole world will be clean.”
~Johann Wolfgang von Goethe
