Tag Archives: Power Lifting

Thursday the 19th

I.
3 Rounds (NFT)
7 Jumping Squats
100m Jog
:40 Front Rack Hold

II.
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 80%

III.
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset

Then
7×1 @ 80-90%

IV.
3 x AMRAP (4)
7 Overhead Squats 115/85#
21 Double Unders
Rest 2:00 in between AMRAPs

V. Please choose ONE of the following based on weaknesses.

A.
4 Rounds
Ski 700m/Row 800m/Bike 1400m
Rest 2:00

B.
Sled Push
AHAP
100′ x 4

VI.
3 Rounds (NFT)
10 Hurdlers
10 Dislocates
10 Scorpions

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

Wednesday the 11th

I.

3 Rounds (NFT)
10 Jump Squats
7 Calorie Row
10 Hip Extensions

II.
Find a 3RM Back Squat

III.
AMRAP (9)
Climb the Ladder
8 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
12 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
16 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
Etc.

IV.
30 Calories on Bike/ 300m run
12 Muscle Ups
20 Calories on Bike/200m Run
9 Muscle Ups
10 Calories on Bike/100m Run
6 Muscle Ups

V.
3 Rounds (NFT)
10 Light Good Mornings
10 Hurdlers
10 Dislocates

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, metcon, Power Lifting, Pre-Cycle Test Day, strength & conditioning, Test Day, WOD

Wednesday the 4th

I.
3 Rounds (NFT)
10 Hip Circle Squat
04 Rocky Pull-ups
08 Calorie Row

II.
Find a 1RM Back Squat

III.
5 Rounds
5 Front Squats 185/150#
100m Sprint
100m Framer’s Carry (pair 50/35#)
Rest :60

IV.
99 Bar Facing Burpees

V.
AMRAP (7)
ME of 3 Strict Pull-Ups
Score is total number of ub sets of 3 completed.

VI.
3 Rounds (NFT)
HS Stretch
14 Hip Extensions
10 Scorpions

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Monday the 2nd

I.
3 Rounds (NFT)
5 Ring Dips
10 Hip Circle Squats
5 Strict Handstand Push-Ups

II.
Back Squat
3×3 @75%

III.
*Run (32)
Steady pace, as slow as it takes to be comfortable but try to get to at least  3.75 miles.

IV. Please choose TWO of the following based on weaknesses.

A. Conditioning
3 Rounds
AMRAP (5)
7 Cal Row
7 BW Power Cleans
ME Push-ups
Rest 2:00

B. Gymnastics
Tabata (long) Flutter Kicks
12 Rounds
:20 on :10 off
Difficulty can be manipulated by the speed of kicks.

C. Strength
Double Kettlebell Sumo Deadlift 70/53’s
4×20
Rest as needed.

V.
3 Rounds (NFT)
10 Hurdlers
10 BB Curls
10 GHRs

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Friday the 29th

I.
3 Rounds (NFT)
7 Snatch Balance
45s Handstand Hold
10 DB Front Raises

II.
Back Squat
4×4 @70%

III.
Every Other Minute (20)
Run 100m

IV. Choose TWO of the following based on weaknesses.

A. Conditioning
3 Rounds
10 Power Snatch 105/75#
5 Overhead Squats
5 Russian Dips

B. Gymnastics
Bar Muscle Ups
8×4
Use as little Kipping as possible to complete these sets of 4. The more strict the better.

C. Strength
Single Arm Dumbbell Push Press
3×10 on each Arm
Build weight through all three sets

V.
3 Rounds (NFT)
10 Alt. Around the World
10 GHD Sit-ups
40s Front Rack Hold (Heavy)

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