CROSSFIT
Barbell Lunge
8(L) 8(M) 8(MH)
*Follow each set with 12 DB Romanian Deadlift
For time:
50/40 Calorie Assault Bike
35 Sit-up
20 Deadlift 225/155
35 Sit-up
20 Deadlift
35 Sit-up
50/40 Calorie Assault Bike
______________________________
STRONGFIT
Week 1
Leg Press
15(L) 12(M) 10(MH) 8(H)
Staggered RDL
3×8 (each leg)
Kick Stand Goblet Squat
3×8 (each leg)
3 rounds:
20 Standing Calf Raise
20 Tibialis Raise (dorsiflexion)
3 rounds:
15 Back Extension
15 Calorie Assault Bike
:30 Plank Hold
:30 Wall Sit
_____________________________
COMPETITOR
For quality:
20 Calorie Ski
-then 3 rounds-
10 DB Floor Press
20 Band Face Pull
10 Ice Skaters
Strict Press
Build to Heavy 6
-then- 85% of Heavy Set: 3×6
Push Press
65% 1×5
70% 1×5
75% 3×5
For time:
50/40 Calorie Assault Bike
35 Toes to Bar
20 Deadlift 275/185
800m Run
20 Deadlift
35 Toes to Bar
50/40 Calorie Assault Bike
AMRAP 20:00
3:00 Zone 2 (easy pace)
1:00 Zone 3/4 (fast pace)
*choose any machine*
3 rounds for quality:
15 DB Z-Press
20 Preacher Curls
15 DB Floor Pec Fly
___________________________
WEIGHTLIFTING
Cycle 2/Week 1
Jerk in Split
3(L) 3(M) 3(MH) 3(H)
Jerk
70% 4×3
Power Clean
70% 4×3
Push Press
70% 4×4
Barbell Sit-up
3×8 (M)
___________________________
POWERBUILDING
Cycle 3/Week 3
Back Squat
55% 1×5
65% 1×3
75% 1×1
80% 1×1
85% 1×5
(approximate percentages)
Machine Squat (different machine than last cycle)
2×12 (M)
(same weight for entire cycle)
Reverse Hyper
2×20 (H)
Machine Calf Raise
3×15 (M)
Weighted Plank Hold
2x :30 (H)
“Nothing builds self-esteem and self-confidence like accomplishment.”
~Thomas Carlyle
