CROSSFIT
Front Squat + Back Squat
2+2(L), 2+2(M), 2+2(MH), 2+2(H)
For time:
1000/800m Row
75 Wall Ball 20/14
1000/800m Row
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STRONGFIT
Week 2
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Machine Squat
10(L) 8(M) 6(H) 15(MH)
Bulgarian Split Squat
10(L) 8(M) 6(H) 15(MH)
Hamstring Curl
10(L) 8(M) 6(H) 15(MH)
Standing Calf Raise
3×20
Nautilus Ab
3×20
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COMPETITOR
Bench Press + Strict Pull-up
65% 5+10
75% 3+8
85% 1+6
70% 5+10
80% 3+8
90% 1+6
*WOD Specific Warm-up*
2-3 rounds:
10 Calorie Row
5 Scapular HSPU
10 Ring Kip Swing
5 Hips to Rings
10 Scapular Ring Pull-up
3 rounds for time:
5 Ring Muscle-up
30/24 Calorie Ski
(rest 2:00)
15 Deficit Handstand Push-ups 6/4
30/24 Calorie Row
(rest 5:00)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 1×2
85% 2×1
90% 2×1
Power Clean
70% 2×3
80% 3×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 2×1
90% 2×1
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POWERBUILDING
Cycle 2/Week 1
Back Squat
35% 1×8
50% 1×5
60% 1×3
65% 3×5
1/4 Squat
5(M) 5(MH) 5(H)
(increase weight weekly. plan it)
Machine Squat
8(M) 8(M)
(increase weight weekly. plan it)
Hamstring Curl
8(L) 8(M) 8(MH) 8(H)
(increase weight weekly. plan it)
Nautilus Ab
3×20 (M)
“There are many men of principle in both parties in America, but there is no party of principle.”
~Alexis de Tocqueville
