6:00a Open Gym
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
____________________
Upper Body
“Cumulative Set”
Chest Press
“Cumulative Set”
Pullover
“Cumulative Set”
Shoulder Press
“Cumulative Set”
Seated Row
“Cumulative Set”
Pec Deck
“Cumulative Set”
Rowing Torso
For time:
150 Sling Shot Push-up
*Cumulative Set
1 Rep
(rest :10)
2 Reps
(rest :10)
3 Reps
*Continue until failure to complete a set.
____________________
Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
100%+
Clean & Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1
100%+
Back Squat
70% 2×2
80% 2×1
85% 1×1
90% 1×1
95% 1×1
100%+
” The mastery of nature is vainly believed to be an adequate substitute for self mastery.”
~Reinhold Niebuhr
