CrossFit
For load:
Tempo Bulgarian Split Squat (:04 ecc)
8(L) 6(M) 6(H)
3 rounds for time:
30 Wall Ball Shot 20/14
15 Toes to Bar
30 Dumbbell Snatch 50/35
15 Back Extension
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Competitor
Front Squat
Build to a heavy set of 1
3 rounds for total reps:
3:00 to complete.
500/400m Row
AMRAP Snatch at 70%
(rest 2:00 between rounds)
5 rounds for time: (slowest is score)
200yd Shuttle Run (20yd, 40yd, 60yd, 80yd)
(rest 2:00 between rounds)
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Weightlifting
Jerk
70% 1×3
75% 1×3
80% 3×2
Power Clean
70% 2×3
80% 2×2
Close Grip Bench Press
5(L) 5(M) 5(MH) 5(H) 5(H)
Triceps Extension
10(L) 8(M) 6(H) 15(MH)
3 rounds:
8 Plate Front Raise
8 Dumbbell Lateral Raise
(alternate rounds with a partner)
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Strength & Hypertrophy
Cycle 4 / Week 2
Back Squat
35% 1×8
45% 1×5
55% 1×3
65% 1×1
70% 1×1
75% 1×1
80% 2×3
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)
“There are some things you learn best in calm, and some in storm.”
~Willa Cather
