CrossFit 920
PowerliftingThe first four weeks are designed to increase your base strength with higher overall volume. The final four weeks will be aimed at still increasing base strength but with a little more intensity and a little less volume.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
5 x 10 @ 60 %
B
Romanian Deadlift
3 x 10 @ 50 %
C
Back Extension
4 x 10
D
Weighted Sit Ups
4 x 12
E1
Single Leg Hamstring Curl
3 x 16
E2
Single Leg Squat
3 x 16
A
Pull-Up
4 x 10
B
Dip
4 x 10
C
Bench Press
5 x 10 @ 60 %
D
Strict Press
3 x 8
E
Pendlay Row
3 x 10 @ 50 %
F
Bent Over DB Row
3 x 20
G
Alternating DB Hammer Curl
3 x 16
H
DB Tricep Extension
3 x 10
A
Front Squat
5 x 10 @ 50 %
B
Deficit Deadlift
5 x 5 @ 60 %
C
Single Leg Glute Bridge
3 x 16
D
Spread Eagle Situps
3 x 12
E
Weighted Plank Hold
1 x 1:00
A
Pull-Up
B
Dip
4 x 10
C
Strict Press
5 x 10 @ 60 %
D
Chest Press
4 x 10
E
Pendlay Row
3 x 10 @ 60 %
F
Rear Delt Face Pulls
3 x 10
G
Barbell Bicep Curl
3 x 10
H
DB Tate Press
3 x 10
