CROSSFIT
Bulgarian Split Squat
10(L) 8(M) 6(MH) 4(H)
6 rounds for time:
9 Box Jump Over 24/20
12 DB Hang Clean & Jerk (6 each arm) 50/35
15 Weighted Sit-up 25/10
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STRONGFIT
Week 3
2 rounds: (no weight)
8 Step Down (each leg)
8 Single-Leg RDL
8 Single-Leg Glute Bridge
Goblet Squat
8(L) 8(M) 8(MH) 8(H)
Dumbbell RDL
8(L) 8(M) 8(MH) 8(H)
Standing Calf Raise
3×15 (M)
21-18-15-12-9
Calorie Assault Bike
Russian Kettlebell Swing
Air Squat
Sit-up
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COMPETITOR
Jerk
70% 1×5
75% 1×3
80% 3×3
3/4 Bench Press (:03 eccentric)
8-8-8-8
(on each rep come up 3/4 of the way and immediately go
back down with the :03 negative for all reps)
3 sets:
15 DB Pec Fly
15 Triceps Extension
For total time:
5 rounds –
200m Ski
10 Handstand Push-up
(1:1 rest)
~then~
5 rounds –
200m Row
5 Wall Walk
(1:1 rest)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Power Clean
80% 3×3
Push Press
75% 1×3
80% 1×3
85% 1×3
90% 1×3
Overhead Triceps Extension
8(L)8(M) 8(MH) 8(H)
Lateral Raise
4×12 (M)
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POWERBUILDING
Cycle 1/Week 3
(drop the leg press and calf raise if needed)
Back Squat
6 sets of 4 80%
Leg Press
10(L) 8(M) 6(MH) 4(H)
Standing Calf Raise
15(L) 15(M) 15(MH) 15(H)
Reverse Hyper
12(L) 12(M) 12(MH) 12(H)
Nautilus Ab
12(L) 12(M) 12(MH) 12(H)
“Good judgment comes from experience, and a lot of that comes from bad judgment.”
~Will Rogers
