CROSSFIT
Front Squat + Back Squat
3+3(L) 3+3(M) 3+3(MH) 3+3(H)
For time:
800m Run
100 Air Squat
50 DB Snatch 50/35
30 Burpee Box Jump Over 24/20
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STRONGFIT
Week 1
3 rounds:
No rest between exercises.
15 Leg Extension (M)
15 Hamstring Curl
(alternate rounds with a partner)
Split Squat
8(L) 8(M) 8(MH)
4 rounds:
40m Sled Pull (M)
25 Air Squat
40m Sled Pull (M)
25 Russian Kettlebell Swing (M)
80m recovery Walk
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COMPETITOR
3 rounds for quality:
15/12 Calorie Ski
10 Half Kneeling Grave Digger (each side)
10 Elevated Heel RDL
10 Single-Leg V-up
Push Press
55% 1×8
60% 1×8
65% 2×8
Strict Press
3×10 @ 70-80% of heavy 10 from last week
8 rounds for calories + reps:
:20 Assault Bike
:10 Rest
:20 DBall Clean 100/80
:10 Rest
:20 Line Facing Burpee
:10 Rest
4 rounds for quality:
15 DB Incline Bench Press
15 DB Incline Biceps Curl
15 DB Incline Fly
AMRAP 30:00 – 40:00
Zone 2 Bike or Run
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WEIGHTLIFTING
Cycle 1/Week 1
Pause Jerk (:02 in dip)
55% 1×3
60% 1×3
65% 3×3
(based on C&J 1RM)
At a moderate load:
Jerk in Split 3-3-3-3
(learn the movement)
Behind the Neck Push Press
60% 1×3
65% 1×3
70% 3×3
(based on Push Press 1RM)
Alt. DB Lateral Raise & DB Upright Row
3×10 (both movements)
Barbell Overhead Triceps Extension
3×12 (M)
Plank Hold
1x 1:00
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POWERBUILDING
Cycle 2/Week 4 (deload)
Back Squat
8(L) 5×5(M)
Machine Squat (different machine than last cycle)
2×8 (M)
(same weight for entire cycle)
Reverse Hyper
2×20 (L)
Machine Calf Raise
2×15 (L)
Weighted Plank Hold
2x :30 (L)
“There is a fellowship more quiet even than solitude, and which, rightly understood, is solitude made perfect.”
~Robert Louis Stevenson
