TUESDAY

STARTING AUGUST 11th! THOSE OF YOU INTERESTED IN CONTINUING WITH OR START POWERFIT, WE WILL BE BACK ON A STRENGTH CYCLE MENT TO BRING UP YOUR 1RM. THE LAST ONE WAS MORE FOR REPS AND BUILDING MUSCLE. WHILE IT PROBABLY BUMPED SOME OF YOUR MAXES UP IT WASN’T THE MAIN GOAL. THE RENEGADE PROGRAM WILL BE MORE FOR RAW 1RM STRENGTH. POWERFIT WILL ALSO BE MORE LIKE THE NAME SOUNDS POWERLIFTING MIXED WITH CROSSFIT. WE WILL HIT OUR HEAVY STRENGTH FOR THE DAY, SECONDARY ASSISTANCE, THEN THE CONDITIONING WILL BE ASSISTANCE INSIDE A TRADITIONAL STYLE CROSSFIT WORKOUT. THIS WILL ALLOW TO BUILD LEAN MISCLE, BURN ALOT OF CALORIES TO HELP GET RID OF THAT EXTRA BODY FAT AND KEEP/IMPROVE OR YOUR CARDIO/CONDITIONING WHILE WORKING ON STRENGTH AS OUR MAIN GOAL.

AS YOU CAN SEE BELOW WE HAVE THE DAILY OUTLINE. IT MAY SEEM LIKE IT WILL TAKE LONGER THAN NORMAL, BUT I PROMISE YOU IT ACTUALLY TAKES LESS THAN OUR OTHER PROGRAMS. MORE WILL BE POSTED ON THAT LATER NEXT WEEK.

BELOW THE OUTLINE YOU WILL SEE THE 3 DIFFERENT OPTIONS YOU WILL BE ABLE TO CHOOSE FROM. WE ARE HAVING A POWERLIFTING VERSION, OLYMPIC WEIGHTLIFTING VERSION AND A STRONGMAN VERSION. I WOULD NOT SUGGEST FLOATING BACK AND FOURTH BETWEEN THE OPTIONS. I WOULD LOOK AT THEM AND CHOOSE WHICH ONE LOOKS LIKE FUN OR IS GEARED TOWARD THE GOALS YOU WANT AND MAKE THE COMMITMENT TO THAT ONE. THEY ALL WILL BE GEARED TOWARD BRINGING UP YOUR 1RM STRENGTH BUT WITH A SLIGHT DIFFERENT FOCUS.

EACH DAY FOR THE MOST PART WILL LOOK LIKE THIS.

IF YOU CHOOSE TO STICK TO THE MORE TRADITIONAL POWERLIFTING VERSION, HERE IS WHAT A DAY WILL LOOK LIKE.

IF YOU CHOOSE THE OLYMPIC WEIGHTLIFTING VERSION, A DAY WILL LOOK LIKE THIS. NOTICE SNATCH IS ADDED IN AND THERE IS LESS DROP SETS AND NO WEAK POINT SETS. WITH THE SNATCH ADDED IN SOME OF THE VOLUME HAS TO BE ADJUSTED.

IF YOU CHOOSE TO DO A STRONGMAN VERSION, BELOW WILL SHOW YOU THAT ITS NOT MUCH DIFFERENT THAN THE POWERLIFTING BUT WE WILL BE FOCUSING ON DIFFERENT VERSIONS OF THE TRADITIONAL LIFTS AND DOING THE TRADITIONAL LIFTS AS SPEED WORK. THE CONDITIONING WILL BE CROSSFIT STYLE WITH MORE STRONGMAN STYLE MOVEMENTS OR IT WILL BE A STRONGMAN EVENT. THIS COULD BE A FUN CHANGE OF PACE FOR SOME LOOKING TO STILL DO POWERFIT BUT WANTS TO DO SOME NEW THINGS.

STRENGTH
(OT3:00 x 4 sets)
5 bench press @75%
*add weight to each set

WOD
(AFAP)
1500 meter run
THEN IMMEDIATLY INTO
(3 rounds)
7 muscle ups
14 HSPU
21 KB swings

OPTIONAL DAILY EXTRA WORK
(EMOM x 10)
3 push press @55%
*work speed & technique

THEN

(3 rounds)
12 incline DB bench press @AHAP
12 DB row @ AHAP
12 DB skull crushers @AHAP
REST 1:00

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