CROSSFIT
Power Clean
5×3 (constant load)
(rest 1:00)
“Annie, Are You Okay?”
For time:
50-40-30-20-10
Double Unders
Sit-ups
25-20-15-10-5
Deadlifts 155/105
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STRONGFIT
Week 2
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
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COMPETITOR
Tempo Bench Press (:05 eccentric)
4×6-10 (constant load – leave a few reps in reserve)
Push Press + Jerk
65% 1+1
70% 1+1
75% 1+1
80% 1+1
85% 1+1
*% based on Push Press 1RM
For time (partition however):
200yd DBall/Sandbag Carry 150/100
250yd Farmer Carry 70/50
300yd Sled Push 135/90
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WEIGHTLIFTING
At a moderate load:
Jerk in Split 4×4
Push Press
75% 4×4
Power Clean
60% 4×4
Close Grip Bench Press
35% 1×8
50% 1×5
55% 1×3
65% 2×8
EZ Bar Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12-15 Lateral Raise
12-15 Triceps Pushdown
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POWERBUILDING
Cycle 3/Week 2
Back Squat
80-85% 5×1
65-70% 5×5
(if all reps are good increase weight next week)
Hamstring Curl
8(L) 8(M) 8(H)
Walking Lunge
8(L) 8(M) 8(H)
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
“Ask not what you can do for your country. Ask what’s for lunch.”
~Orson Welles
