Labor Day Hours!
7:00a-10:00a Open Gym
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CROSSFIT
For load:
Single-Arm DB Push-Press 6-6-6-6-6
*15 Band Pull Apart after each set
For total time:
80yd Sled Push Shuttle 90/45
21 Power Clean 135/95
30 Push-up
60yd Sled Push Shuttle
15 Power Clean
20 Push-up
40yd Sled Push Shuttle
9 Power Clean
10 Push-up
20yd Sled Push Shuttle
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STRONGFIT
Cycle 5/Week 3
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:
9 Calorie Assault Bike
12 Single Leg Toes to Bar (alt. legs)
15 Elevated Heel KB Deadlift (1xKB) (MH)
Snatch Push-Press + Pause Overhead Squat (:03 in bottom)
4+1 (L) 3+1 (M) 2+1 (MH) 1+1 (H)
Back Squat
70-80% 8×3 (1:00 rest between sets)
“Elizabeth”
For time:
21-15-9
Squat Clean 135/95
Ring Dip
For quality:
16-12-8-4 (unbroken reps)
Bar Muscle-up
(1:2 work:rest – scale reps down as needed)
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WEIGHTLIFTING
At a moderate load:
Muscle Snatch 3-3-3-3
(make consistent increases)
Snatch
70% 2×3
75% 3×2
Snatch Pull
90% 4×4
(based on Snatch 1RM)
Back Squat
70% 4×4
(based on Back Squat 1RM)
Weighted Plank Hold
2x :30 (M)
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POWERBUILDING
Cycle2/Week 4 Deload
Bench Press
50% 1×3
60% 1×3
70% 1×3
65% 1×3
55% 1×3
Pin Press (start with elbows at 90º)
3(L) 3(M) 3(MH)
Dumbbell Bench Press
8(L) 8(M) 8(MH)
Bent Dumbbell Row
8(L) 8(M) 8(MH)
Cross Body Hammer Curl
8(L) 8(M) 8(MH)
“Tradition can, to be sure, participate in a creation, but it can no longer be creative itself.”
~Kenzo Tange
