7:00a Competitor
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
11:00a Iron Athlete Gymnastics Clinic
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Upper Body
10-8-6-15
No rest between exercises.
Pec Deck
Wide Chest
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
10 Shoulder Press
10 Plate Circles (both directions)
(alternate rounds with a partner)
Rest only long enough to change weight.
6-6-6-6-6-6
Alternating-Arm Dumbbell Curl
(decrease load by 10% each set)
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Weightlifting
At a moderate load:
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×1
85% 1×1
Clean + Jerk
Build to a heavy set of 2+2
Pause Squat (:02 in bottom)
Build to a heavy set of 2
“Everything you need for better future and success has already been written. And guess what? All you have to do is go to the library.”
~Henri Frederic Amiel
