CROSSFIT
DB Bench Press
6(L) 6(M) 6(MH) 6(H)
For time:
400m Run
21 DB Push Press (2xDB) 50/35
21 Calorie Row
400m Run
15 DB Push Press
15 Calorie Row
400m Run
9 DB Push Press
9 Calorie Row
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STRONGFIT
Week 2
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Alt-Arm Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Alt-Arm Gorilla Row
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pullover
8-12 Decline Press
(alternate rounds with a partner)
AMRAP 8:00
8 Calorie Ski Erg
8 DB Biceps Curl
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COMPETITOR
Power Snatch
75% 3×3
80% 3×2
85% 3×1
Front Squat
10-8-6-4
5 sets:
6 Nordic Curl
8 DB Deficit Reverse Lunge (each leg) 6″
15-12-10-8-6 Leg Extension
For time:
60 Power Clean 135/95
120 Burpees Over the Bar
180 Air Squat
(partition anyhow)
2 sets:
50 GHD Sit-up
25 GHD Back Extension
(slow and controlled movements, not for time)
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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 Elevated Split Squat 8-8-8
(dumbbell in opposite hand of leg working)
At a moderate load:
Med Ball Sit-up 12-12-12
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POWERBUILDING
Cycle 4/Week 1
Bench Press
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Bench Press Lift Off & Hold (:20-:30)
1×1 (H)
Pause Bench (:02 on chest)
70% 1×1
75% 1×1
80% 1×1
Dumbbell Pullover
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Reverse Curl
15 Wrist Curl
(alternate rounds with a partner)
“With the new day comes new strength and new thoughts.”
~Eleanor Roosevelt
