POWERLIFTING
Week 4 Day 1
Build to a 3 rep Bench Press
Barbell Row
12×3@60%
Close Grip Bench
12×3@60%
DB Row
8×8 each arm
Ring Dips
8×8
Concentration Curl
8×8 each arm
Rolling DB Tricep Ext
8×8
EMOM x 10
Odd Mins: 6 Clean & Jerks @50-60%
Even Mins: 12 Weighted Step Ups
1 DB/KB for step ups.
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
For Time:
200 Row Cals
*At 0 Cal-100m Run + 25 Burpees
*At 50 Cals-200m Run + 20 Burpees
*At 100 Cals-300m Run + 15 Burpees
*At 150 Cals-400m Run + 10 Burpees
*At 200 Cals-500m Run + 5 Burpees
POWERLIFTING
Week 2 Day 4
Tempo Pendlay Row (5 sec. down fast up)
8×2@50%
Tempo Bench Press (5 sec. down fast up)
8×2@50%
Double DB Row (go from hang Pos)
5×10
Double DB Bench
5×10
Barbell 21’s x3
7 lower 3rd curl
7 upper 3rd curl
7 full curls
DB Tricep ext.
8×8
Banded Tricep ext. and Hammer Curl
30 ext
30 curl
20 ext
20 curl
10 ext
10 curl
Then make your way back up
CrossFit Wig Wag 