CROSSFIT
Back Squat
6(L) 6(M) 6(MH) 6(H)
*10 Banded Good Mornings after each set
“Conti is a Cyborg”
AMRAP 10:00
2 rounds:
20 Front Squat 95/65
400m Run
-in the remaining time-
Max Power Clean 95/65
__________________________
STRONGFIT
Week 2
2 rounds: (no weight)
8 Step Down (each leg)
8 Single-Leg RDL
8 Single-Leg Glute Bridge
Tempo Squat (:04 ecc/:02 pause)
6(L) 6(M) 6(MH) 6(H)
Tempo RDL (:04 ecc/:02 pause)
6(L) 6(M) 6(MH) 6(H)
2 rounds:
20 Calf Raise
20 Tibia Raise
AMRAP 12:00
20 Calorie Row
:20 Wall Sit
20 Steps Walking Lunge
:20 Plank Hold
__________________________
COMPETITOR
For quality:
1200m Ski
-Banded Stretches-
10 rounds for time:
10 Toes to Bar
30′ HS Walk
10 Barbell Ground to OH 95/65
*alternate rounds of snatch and clean & jerks
(rest 1:1)
Every 2:00 for 10:00 (5 rounds)
5 Bench Press + 5 Weighted Chin-up starting at 50%
*make consistent increases each round
4 rounds:
8 Supinated Grip Bent Over Row
8 Pullover
8 Wide Grip Pulldown
8 rounds for quality:
300m Row (easy pace)
100m Row (fast pace)
(1:00 rest)
____________________________
WEIGHTLIFTING
Post Meet Deload
Rest
-or-
Drill
Jerk Balance
4×4 (bar)
Pause Jerk (:02 in dip)
4×3 (L/M)
Floating Power Clean
4×4 (L/M)
Push Press (from Back)
4×4 (L/M)
Close Grip Bench Press
4×8 (L/M)
___________________________
POWERBUILDING
Cycle 1/Week 3
Back Squat
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
Walking Lunge
3×10 (M)
Staggered RDL
3×10 (M) (both legs)
3 rounds:
No rest between exercises.
20 Donkey Calf Raise
20 Tibia Raise
Med Ball Sit-up
3×15 (M)
“Our work is the presentation of our capabilities.”
~Edward Gibbon
