CROSSFIT
Back Squat
4×8 (MH)
For time:
50 Thruster 95/65
50 KB Swing 53/35
50 Calorie Row
50 Toes to Bar
50 Hand Release Push-up
_____________________
STRONGFIT
Week 2
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
21-15-9
Russian Kettlebell Swing
Goblet Squat
21-15-9
Leg Press
Hip Thrust
Side Plank Hold
3x (pick time)
_____________________
COMPETITOR
Push Press + Push Jerk + Split Jerk
75% 3(1+1+1)
80% 2(1+1+1)
85% 1+1+1
(% based off push press)
Jerk Dip (:02 pause at bottom)
100% 2×3
105% 3×2
Bench Press (:03 eccentric / :01 pause)
5-5-5-5-5
4 sets:
12 Incline Chest Press
20 Triceps Overhead Extension
5 rounds for time:
15 GHD Sit-up
10 KB Swing 70/53
5 Wall Walk
___________________
WEIGHTLIFTING
Post Testing Deload
Rest
____________________
POWERBUILDING
Cycle 1/Week 8
Back Squat
95% 3×3
Nautilus Ab
12(L) 12(M) 12(MH) 12(H)
“Who overcomes by force, hath overcome but half his foe.”
~John Milton
