LABOR DAY
Gym Hours 7a-11a
_________________________
CROSSFIT
Incline Bench Press
10(L) 8(M) 6(MH) 4(H)
6 rounds each for time: (slowest round is score)
12 Toes to Bar
200m Run
12 DB Snatches 50/35
(rounds start every 3:00)
________________________
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)
________________________
COMPETITOR
Power Snatch
70% 1×3
75% 1×2
80% 1×1
75% 1×3
80% 1×2
85% 1×1
Front Squat (:03 eccentric, :01 pause)
6-6-6-6-6
3 sets:
5 Nordic Curls
10 DB Reverse Lunges (each leg)
15 Leg Extensions
For time:
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump Over 20″
*15/12 Calorie Row after each set
3 sets:
15 GHD Sit-up
15 GHD Back Extension
(slow and controlled movements, not for time)
_________________________
WEIGHTLIFTING
At a moderate load:
Muscle Snatch 3-3-3-3
At a moderate load:
Snatch High Pull 3-3-3-3
At a moderate load:
Overhead Squat 5-5-5-5
At a moderate load:
Front Foot Eleveated Split Squat 8-8-8
(dumbbell in opposite hand of leg working)
At a moderate load:
Med Ball Sit-up 12-12-12
__________________________
POWERBUILDING
Cycle 3/Week 1
Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×1
80% 1×5
Sling Shot Bench Press
2(M) 2(MH) 2(H)
Dumbbell Incline Bench Press
10(L) 8(M) 6(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)
“Fun is like life insurance; the older you get, the more it costs.”
~Kin Hubbard
