CROSSFIT
Power Clean
5×2 (constant load)
(1:00 rest between sets)
For total reps:
AMRAP 10:00
2000/1600m Row
Max Clean & Jerks 135/95 (in remaining time)
(rest 3:00)
AMRAP 7:00
1000/800m Row
Max Power Snatch 95/65 (in remaining time)
_______________________________
STRONGFIT
Week 3
2 rounds: (very light)
10 Hamstring Floss
10 Pause Squat (:03 in bottom)
10 Steps Walking Lunge
Split Squat
10(L) 8(M) 6(H) 12(MH)
Hamstring Curl
10(L) 8(M) 6(H) 12(MH)
Leg Press
6(H) 12(MH) 25(M)
Calf Raise
3×20 (M)
3 rounds:
Back Extension (pick reps)
:30 Plank Hold
____________________________
COMPETITOR
Clean Deadlift + Hang Power Clean (AK) +
Power Clean + Jerk
65% 1+1+1+1
70% 1+1+1+1
75% 1+1+1+1
80% 1+1+1+1
% based on Power Clean 1RM
Deadlift
50% 1×10 (WOD pace)
60% 1×8 (:03 eccentric, :01 pause at bottom)
70% 3×6 (:03 eccentric, :01 pause at bottom)
5 sets:
10 DB Bench Press
10 DB Bent Over Row (2-arm)
(1:30 rest between sets)
AMRAP 12:00
24 Clean & Jerk 115/80
48 GHD Sit-up
_________________________
WEIGHTLIFTING
At a moderate load:
Jerk in Split 4×4
Push Press
75% 4×4
Power Clean
65% 4×4
Close Grip Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×8
EZ Bar Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12-15 Lateral Raise
12-15 Triceps Pushdown
___________________________
POWERBUILDING
Cycle 3/Week 3
Back Squat
80-85% 5×1
65-70% 5×5
(final week of cycle. push weights)
Hamstring Curl
8(L) 8(M) 8(H)
Walking Lunge
8(L) 8(M) 8(H)
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
“I have seen great intolerance shown in support of tolerance.”
~Samuel Taylor Coleridge
