CROSSFIT
Back Squat
8(L) 8(M) 8(MH) 8(H)
*Follow each set with 10 DB Romanian Deadlift
5 rounds for time:
200m Run
15 Thruster 75/55
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STRONGFIT
2 rounds: (very light)
10 TKE (each leg)
10 Reverse Lunge (each leg)
10 Glute Bridge
Machine Squat
8(L) 8(M) 8(MH) 8(H)
Romanian Deadlift
8(L) 8(M) 8(MH) 8(H)
Leg Extension
10(H) 12(MH) 15(M)
Hamstring Curl
10(H) 12(MH) 15(M)
3 rounds:
1:00 Calorie Assault Bike
:30 Plank Hold
:30 Wall Sit
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COMPETITOR
Clean Deadlift + Clean Pull + Power Clean + Clean
65% 2+1+1+1
70% 2+1+1+1
75% 2+1+1+1
80% 2+1+1+1
85% 2+1+1+1
(% based on Power Clean 1RM)
Deadlift + Clean Deadlift
100% 4(3+3)
(% based on Clean 1RM)
4 sets:
8 Tempo DB Bench Press (:03 eccentric, :01 pause)
8 Tempo DB Bent Row (:03 eccentric, :01 pause at bottom)
For time:
200m Sandbag Bearhug Carry 150/100
400m DB Farmer Carry 2×70/50
(Every time you break on Sandbag Carry, perform 5
Sandbag Clean)
(Every time you break on DB Farmer Carry, perform 15
DB Push-up)
3 rounds:
:40 Turkish Sit-up (to elevated hips)
:20 Rest
:40 Russian Twists 35/26
:20 Rest
:40 Plank
1:20 Rest
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WEIGHTLIFTING
Jerk
70% 2×3
80% 3×2
Power Clean
70% 2×3
80% 3×2
Push Press
75% 1×3
80% 1×3
85% 2×3
Close Grip Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 3×5
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 4/Week 3
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
85% 1×1
1/4 Squat
100% 1×1
110% 1×1
120% 1×1
Pause Squat
75% 1×2
Nautilus Ab
3×20 (M)
“Fine art is knowledge made visible.”
~Gustave Courbet
