Every 4:00 x 3
12/9 Ass Bike Cals
10 T2B
12/9 Ass Bike Cals
-into-
Every 4:00 x 3
12/9 Ass Bike Cals
10 C2B Pull Ups
12/9 Ass Bike Cals
-into-
Every 4:00 x 3
12/9 Ass Bike Cals
10 Pull Ups
12/9 Ass Bike Cals
Score will be total time for each section.
Example:
Rd 1: 3:00
Rd 2: 3:10
Rd 3: 3:00
Total: 9:10
Row/ski:15/12 cals
POWERLIFTING
Week 6 Day 4
DELOAD WEEK
Shoulder Press
10@40%, 8@50%, 6@60%, 6@65%, 8@55%, 10@45%
Incline Bench Press Superset
3 sets
10 Bench Press
20 Dumbbell Bench Press
Dumbbell Front Raises
8×8
Dumbbell Reverse Flys
8×8
Finisher:
3 Rounds
10 DB/KB Push Press w/3 sec. negative
Into
10 Tricep Extensions
OLYMPIC LIFTING
Day 4
Snatch Grips High Hang High Pulls
8×8@40% of Snatch
Build to a moderate 3 rep Tall Clean
Jerk Dip and Drives
3@70%
3@80%
3@90%
3@100%
2@110%
Dumbbell Row
8×8 each arm
Dumbbell Lat Pull Over
8×8
Barbell Curl
8×8
Dumbbell Tricep Ext
8×8
CrossFit Wig Wag 