CrossFit
For load:
Tempo Bulgarian Split Squat (:04 ecc)
8(L) 8(M) 8(H)
5 rounds for total reps:
1:00 Commando
1:00 Calorie Row
1:00 Double Under
1:00 Rest
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Competitor For load:
Every 2:00 For 6:00
1 Snatch
(make consistent increases)
At a moderate load:
Front Squats 6-6-6
(make consistent increases)
5 rounds for time:
5 Deadlift 275/185
10 Burpee Over the Bar
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Weightlifting
Pause Jerk (:02 in dip)
70% 2×3
75% 2×3
Pause Power Clean (:02 in catch)
70% 2×3
75% 3×2
Close Grip Bench Press
8(L) 8(M) 8(MH) 8(H)
Triceps Extension
12(L) 10(M) 8(H) 15(M)
3 rounds:
8 Plate Front Raise
8 Dumbbell Lateral Raise
(alternate rounds with a partner)
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Strength & Hypertrophy
Cycle 4 / Week 1
Back Squat
35% 1×8
45% 1×5
55% 1×3
65% 1×1
70% 3×3
Super Squat
5(M) 10(H)
Leg Curl
12(L) 10(M) 8(H)
Leg Press
10(M) 15(H)
Standing Calf Raise
3×20 (M)
“Vision is the art of seeing what is invisible to others.”
~Jonathan Swift
