CROSSFIT
Power Clean
5(L) 3(M) 3×1(MH)
For total reps:
AMRAP 2:00
500/400m Assault Bike
Max Shoulder to Overhead 115/85
(rest 2:00)
AMRAP 3:00
1000/800m Assault Bike
Max Front Squat 115/85
(rest 3:00)
AMRAP 4:00
1500/1200m Assault Bike
Max Power Clean 115/85
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STRONGFIT
Cycle 5/Week 1
Back Squat 5-5-5-5-5
“Rest Pause Set”
Leg Press
“Rest Pause Set”
Russian Kettlebell Swing
“Rest Pause Set”
Hamstring Curl
5 rounds for Calories:
1:00 Row
1:00 Rest
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COMPETITOR
3 rounds for quality:
200m Run (easy pace)
12 Reverse Hyper (M)
8 Dive Bomb Push-up
Muscle Snatch + Overhead Squat
3+3, 2+3, 1+3
High Hang Snatch
60% 1×3
65% 2×2
70% 3×1
Snatch Pull
80% 3×5
For total reps:
0:00 – 2:00
200m Run
Max Shoulder to Overhead 185/125
(rest 1:00)
3:00 – 6:00
400m Run
Max Shoulder to Overhead 185/125
(rest 1:00)
8:00 – 12:00
600m Run
Max Shoulder to Overhead 185/125
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WEIGHTLIFTING
At a light/moderate load:
Tall Jerk 4×4
At a moderate load:
Pause Jerk (:03 in dip/:03 in split) 4×3
At a moderate load:
Pause Power Clean (:03 BK) 4×3
Machine Shoulder Press
3×12 (M)
Lateral Raise
3×12 (M)
Triceps Pushdown
3×12 (M)
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POWERBUILDING
Cycle 2/Week 3
Back Squat
30% 1×5
40% 1×5
50% 1×5
60% 1×5
70% 1×1
80% 1×5
Box Squat (from sticking point)
5(L) 5(M) 5(H)
*increase weight of heavy set each week
Good Morning
10(L) 8(M) 6(H)
Nordic Curl
2 sets (pick reps)
Weighted Plank Hold
2x :30 (H)
“I have always thought the actions of men the best interpreters of their thoughts.”
~John Locke
