CROSSFIT
Split Squat
8(L) 6(M) 4(H)
7 rounds for time:
7 Deadlift 185/125
9 Burpees to Plate 45lbs
11 Russian Kettlebell Swing 70/44
13 Sit-up
_________________________
STRONGFIT
Cycle 4/Week 2
Back Squat
5(L) 5(M) 5(MH) 5(H)
Split Squat
10(L) 8(M) 6(H)
Hamstring Curl
12(L) 12(M) 12(H)
Standing Calf Raise
2 sets (pick reps)
“Tabata”
8 rounds:
:20 Assault Bike for Calories
:10 Rest
__________________________
COMPETITOR
3 rounds for quality:
10 Supine Ring Row
10 Banded Hip Thrust
10 Deficit Plate Push-up
For time:
40/32 Calorie Assault Bike
20 Strict HSPU
30/24 Calorie Assault Bike
15 Strict HSPU
20/16 Calorie Assault Bike
10 Strict HSPU
10/8 Calorie Assault Bike
5 Strict HSPU
Tall Clean
5(L) 4(M) 3(MH) 2(H)
Clean Pull + Clean High Pull + Clean
Build to Heavy 1+1+1
For load:
Bench Press 2-2-2-2-2
__________________________
WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 4×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Close Grip Bench Press
85% 1×5
___________________________
POWERBUILDING
Cycle 1/Week 2
Leg Press
3×12 (M)
Hack Squat
3×10 (M)
Super Squat
3×8 (M)
Hamstring Curl
3×12 (M)
Standing Calf Raise
2 sets (pick reps)
“A thousand words will not leave so deep an impression as one deed.”
~Henrik Ibsen
