CROSSFIT
Back Squat
4×12 (M)
AMRAP 10:00
1-2-3-4-5-6-etc… DB Devil Clean 2×50/35
30 Double Under
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STRONGFIT
Week 3
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 Thrust
15(L) 12(M) 10(MH) 8(H)
3 rounds:
30m Walking Lunge
30 Russian Kettlebell Swing
30 Bicycle Crunch
Standing Calf Raise
3×15 (M)
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COMPETITOR
Push Press + Push Jerk + Split Jerk
65% 3(1+1+1)
70% 2(1+1+1)
75% 1+1+1
(% based off push press)
Jerk Dip (:02 pause at bottom)
90% 2×3
95% 3×2
Bench Press
Build to a 3RM
5 sets:
8 DB Pec Fly
20-15-12-10-8 Triceps Extension
3 rounds for total reps:
AMRAP 4:00
600m Run
-then-
3 Bar Facing Burpees
3 Clean & Jerks 135/95
(2:00 rest between AMRAPs)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
75% 3×3
Push Press
85% 3×3
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POWERBUILDING
Cycle 1/Week 6
Back Squat
85% 5×5
Nautilus Ab
12(L) 12(M) 12(MH) 12(H)
“As I grow older, I pay less attention to what men say. I just watch what they do.”
~Andrew Carnegie
