CROSSFIT
Front Squat
12(L) 10(M) 8(MH) 6(H)
*10 Banded Side Steps (each way) after each set
“The Chief”
5 rounds for total reps:
AMRAP 3:00
3 Power Cleans 135/95
6 Push-ups
9 Air Squats
(1:00 rest between AMRAPs)
________________
STRONGFIT
Week 2
2 rounds: (very light)
10 Hamstring Floss
10 Cossack Squat
10 Bird Dog (alternating)
Back Squat
8(L) 8(M) 8(MH) 8(H)
Romanian Deadlift
8(L) 8(M) 8(MH) 8(H)
AMRAP 12:00
20 Russian Kettlebell Swing
20 Steps Walking Lunge
:20 Plank Hold
:20 Wall Sit
2 rounds:
20 Calf Raise
20 Tibia Raise
____________________
COMPETITOR
2 rounds for quality:
200m Ski
10 KB Z-Press
10 Banded Straight Arm Pulldown
10 Banded Push-up
3 rounds for quality:
1:00 Row (moderate pace)
10 Lateral Box Step-up (each leg)
10 Step Back Lunge (each leg)
Barbell Lunges
10(L) 10(M) 10(MH) 10(H)
5 rounds for time:
15/12 Calorie Assault Bike
12 DB Deadlift (2xDB) 50/35
9 DB Hang Clean (2xDB) 50/35
6 DB Shoulder to OH (2xDB) 50/35
(1:1 Rest)
For quality:
5-10 minutes of easy cardio
5-10 minutes of myofascial release
5-10 minutes of stretching
____________________
WEIGHTLIFTING
Drill
Tall Jerk
4×3 (bar)
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Floating Power Clean
70% 2×3
75% 2×3
Push Press
75% 1×3
80% 1×3
85% 2×2
Close Grip Bench Press
60% 1×5
65% 1×5
70% 1×5
75% 1×5
________________________
POWERBUILDING
Cycle 1/Week 1
Box Squat (above parallel)
3×8 (M)
Walking Lunge
3×8 (M) (each leg)
Good Morning
3×8 (M)
Leg Press
3×12 (M)
Med Ball Sit-up
3×15 (M)
“A coach’s greatest asset is his sense of responsibility – the reliance placed on him by his players.”
~Knute Rockne
