FUNCTIONAL FITNESS
Snatch
2(L) 2(M) 2(MH) 2(H)
For time:
100 Wall Ball 20/14
80 Burpee to Plate
60 Toes to Bar
(partition anyhow)
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STRONGFIT
Week 1
2 rounds: (very light)
20 TKE
10 Hamstring Floss
:20 Wall Sit
Dumbbell RDL
15(L) 12(M) 10(MH) 8(H)
Leg Press
15(L) 12(M) 10(MH) 8(H)
Hip Thrust
15(L) 12(M) 10(MH) 8(H)
3 rounds:
21 Calorie Assault Bike
15 Hanging Knee Raise
9 Back Extension
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COMPETITOR
2 rounds: (warm-up)
1:00 Run
10 Slow Motion Mountain Climber (alternating legs)
20 Single-Leg V-up (alternating legs)
Power Clean + Push Press
85% 2(2+1)
90% 3(1+1)
Clean Deadlift
70% 2×6
75% 3×4
For time:
100 Wall Ball 20/14
80 Burpee to Plate
60 Toes to Bar
(partition anyhow)
3 rounds:
8 DB Lateral Raise
12 DB Curl
:30 Hollow Hold
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POWERBUILDING
Cycle 1/Week 3
Deadlift
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
4 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Puldown
(alternate rounds with a partner)
Cable High Row
4×15(M)
Cable Seated Row
4×15(M)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
15 Bisolator
(alternate rounds with a partner)
“He was a tubby little chap who looked as if he had been poured into his clothes and had forgotten to say ‘when!'”
~P. G. Wodehouse
