POWERLIFTING
Week 3 Day 1
DeLoad Week
3 sec. tempo back squat w/ pause @ bottom. Fast up
8×2@50%
DB Bench x 3
8 on left
8 on right
8 w/both arms
Reverse Lunge
8×8 each leg @ 40%
Ring Dips
8×8
GHD Back Extension
8×8
DB Chest Flys
8×8
Build to a heavy single.
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
For Time:
Buy In: 50 Assault Bike Cals
21-18-15-12-9-6-3
Burpees to a Target
*45 DUs after each round
Buy Out: 50 Assault Bike Cals
Row&Ski:75 cals
Time cap: 24 mins
POWERLIFTING
Week 2 Day 4
Build to a 5 rep Pendlay Row
Bench Press
10×3@65%
Reverse Grip Barbell Row
10×3@65%
Incline DB Press
8×8
Single Arm DB Row
8×8 (8 sets each arm)
Strict Pull Up
8×8 (use bands if needed to keep sets unbroken)
OLYMPIC LIFTING
Week 3 Day 4
Build to a 1 rep Push Press
From there go straight into:
Building to a 1 rep Push Jerk
From there go straight into:
Building to a 1 rep Split Jerk
CrossFit Wig Wag 