Fitness
For load:
Single-Leg RDL 12-10-8
(make consistent increases)
For time:
20 Front Squat 185/125
30 Box Jump 24/20
40 KBS 53/35
50 Wall Ball 20/14
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Competitor
No measure:
21-18-15-12-9
Calorie Ski Erg
Calorie Row
For load & reps:
Every 1:00 for 10:00
Odd min: 5 Weighted Dip
Even min: Ring Muscle-up
(choose reps and load prior to start. unbroken)
5 rounds for total reps:
Bench Press at BWT/.66 BWT
Pull-up
(rest 3:00 between rounds)
3 rounds:
12 Prone Incline Lateral Raise
15 Band Pull Apart
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Weightlifting
Pause Jerk (:02 in dip)
70% 1×3
75% 2×2
80% 3×1
Pause Power Clean (:02 AK)
70% 2×2
75% 2×2
80% 2×2
Bench Press 8-6-4-2
(make consistent increases)
Weighted Dip 8-6-4-2
(make consistent increases)
Triceps Extension 10-15-20 (decreasing load)
(make consistent increases)
“Only in growth, reform, and change, paradoxically enough, is true security to be found.”
~Anne Morrow Lindbergh
