CROSSFIT
4 rounds at a moderate load:
8 Pull-up
8 Dip
(add weight if possible. may substitute machines)
7 rounds for time:
7 Toes to Bar
7 Box Jump 24/20
7 Calorie Assault Bike
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STRONGFIT
Cycle 2/Week 1
Pause Back Squat (:01 in bottom)
3(L) 3(M) 3(MH) 3(H)
*increase weight of final set each week.
3 rounds:
No rest between exercises.
8 RDL (M)
8 Steps Walking Lunge (each leg) (M)
(alternate rounds with a parter)
Leg Press or Machine Squat
6(H) 12(MH) 25(M)
2 rounds:
12 Back Extension (0)
:30 Weighted Plank Hold
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COMPETITOR
3 rounds for quality:
8 Strict High Hang Muscle Clean (L)
8 Z-Press (2x DB) (MH)
Power Clean 1-1-1-1-1
*focus on technique, only increase load if the movement is good.
Deadlift
50% 1×5
60% 1×5
65% 1×5
70% 1×5
3 rounds for quality:
40yd Sled Push (HEAVY)
10 Hanging Leg Lift Over
5 L-Sit Pull-up
For time:
30 Devil Press 50/35 (2x DB)
30 Handstand Push-up
15 Devil Press
15 HSPU
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 2×1
90% 2×1
Pause Jerk Dip (:02 in bottom)
3×3 (MH)
Power Clean
2 waves:
70% 1×2
75% 1×2
80% 1×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
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POWERBUILDING
Cycle 4/Week 1 (peaking)
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
87.5% 1×1
Walk Out
115% 1×1
40yd Walking Lunge (0)
2 rounds:
15 Reverse Hyper (MH)
15 Nautilus Ab (H)
“We cannot live only for ourselves. A thousand fibers connect us with our fellow men.”
~Herman Melville
