Fitness
For load:
Single-Leg RDL 10-8-6
(make consistent increases)
For time:
10-9-8-7-6-5-4-3-2-1
Floor Press 135/95
Power Clean 135/95
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Competitor
2 rounds:
12 Prone Incline Lateral Raise
12 Prone Incline Front Raise
12 Lying Side Adduction
20 Band Triceps Pushdown
20 Band Pull Apart
For load & reps:
Every 1:00 for 10:00
Odd min: 2 Weighted Dip
Even min: Ring Muscle-up
(choose reps and load prior to start. unbroken)
5 rounds for load: (constant)
5 Bench Press
5 Seated Row
(alternate rounds with a partner)
3 rounds:
12 Supinated Pulldown
12 Incline Press
12 EZ Bar Curl
12 Cable Triceps Pushdown
(alternate rounds with a partner)
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
Power Clean
70% 3×2
80% 3×2
Push Press
75% 2×3
85% 3×2
Weighted Dip 5-5-3-3-3
(make consistent increases)
Overhead Triceps Extension 12-10-8-6
(make consistent increases)
“Love and compassion are necessities, not luxuries. Without them humanity cannot survive.”
~Dalai Lama
