7:00a Competitor
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
11:00a Gym Closes
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Upper Body
10-8-6-15
No rest between exercises.
Pec Deck
Chest Press
Multi-Triceps
(alternate rounds with a partner)
10-8-6-15
No rest between exercises.
Rowing Torso
Seated Row
Standing Shrug
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Lateral Raise
8 Shoulder Press
10 Plate Circles (both directions)
(alternate rounds with a partner)
“Drop Set”
6-6-6-6-6-6
Rest only long enough to change weight.
Alternating-Arm Dumbbell Curl
(decrease load by 10% each set)
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Weightlifting
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×1
Clean & Jerk
3 waves:
70% 1+1
75% 1+1
80% 1+1
Pause Squat (:02 in bottom)
70% 1×2
75% 1×2
80% 1×2
85% 1×2
Athletes competing in The Senior State Championships (Aug 10th-11th)
Snatch
Build to Opener
Clean & Jerk
Build to Opener
Front Squat
80% 3×3
“We make a living by what we get, but we make a life by what we give.”
~Winston Churchill
