CROSSFIT
For load:
Power Snatch 4-4-4-4-4
(make consistent increases)
For time:
50 Sit-up
500m Row
50 KB Swing 53/35
500m Row
50 KB Swing 53/35
500m Row
50 Sit-up
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STRONGFIT
Cycle 1/Week 3
Leg Press
4×8 (M)
Split Squat
3×6 (M) (each leg)
Hamstring Curl
4×8 (M)
Leg Extension
4×8 (M)
Standing Calf Raise
3 sets (pick reps)
For time:
1:00 Plank Hold
1000m Row
1:00 Plank Hold
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COMPETITOR
3 rounds for quality:
200m Ski Erg
12 Bird Dog Knees to Elbows
8 Ring Dip
Snatch Pull + Floating Power Snatch + Power Snatch
70% 3(1+1+1)
Snatch Grip Push Press + OH Squat
70% 3(2+1)
Clean Pull + Floating Power Clean + Power Clean
70% 3(1+1+1)
Strict Press
3(L) 3(M) 3(MH)
Every 1:00 for 18:00
Minute 1 – 200m Run
Minute 2 – 5 Cluster 135/95
Minute 3 – 12 Lateral Ball Slam 30/20
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WEIGHTLIFTING
Drill
Tall Jerk 3-3-3-3 (empty bar)
Push Press
80% 6 sets of 2
Jerk Recovery 3-3-2-2-2
Back Squat
80% 6 sets of 2
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POWERBUILDING
Cycle 3/Week 2 (peaking)
Back Squat
6(L) 4(M) 1(MH) 4(H)
Walk Out (:10 hold)
1×1 (H)
Leg Press
8(M) 8(MH) 8(H)
Reverse Hyper
2×20 (MH)
Weighted Sit-up
2×20 (MH)
“The art of life is to know how to enjoy a little and to endure very much.”
~William Hazlitt
