CROSSFIT
Back Squat
3×15 (M)
8 rounds for time:
6 Toes to Bar
12 Wall Ball 20/14
24 Double Under
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STRONGFIT
Week 2
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Machine Squat
12(L) 10(M) 8(MH) 6(H)
Hip Thust
15(L) 12(M) 10(MH) 8(H)
20-30-40
Meters Walking Lunge
Russian Kettlebell Swing
Bicycle Crunch
Standing Calf Raise
3×15 (M)
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COMPETITOR
Jerk
80% 1×3
85% 1×1
90% 3×2
3/4 Bench Press (:03 eccentric)
5-5-5-5-5
4 sets:
10 DB Pec Fly
15 Triceps Extension
5 rounds for time:
5 Wall Walk
50 Double Under (unbroken)
For time:
33-27-21-15-9
Calorie Row
Calorie Ski
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
75% 2×3
85% 3×2
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POWERBUILDING
Cycle 1/Week 5
Back Squat
6 sets of 6 at 80%
Nautilus Ab
12(L) 12(M) 12(MH) 12(H)
“You may not have any extra talent, but maybe you are just paying more attention to what you are doing.”
~Alan Shepard
