FUNCTIONAL FITNESS
Deadlift
8(L) 6(M) 4(MH) 2(H)
“Dumbbell DT”
5 rounds for time:
12 DB Deadlift
9 DB Hang Power Clean
6 DB Shoulder to Overhead
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STRONGFIT
“Tabata Bike”
8 rounds at medium intensity:
:10 Assault Bike
:20 Rest
5 rounds:
No rest between exercises.
8 Dumbbell Gorilla Row (two arm)
8 Dumbbell Hang Power Clean
8 Dumbbell Thruster
8 Dumbbell Floor Press
8 Steps Dumbbell Walking Lunge
(alternate rounds with a partner)
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COMPETITOR
3 sets:
8 Banded Pistol Squat (total – alt. legs)
8 Straight Legged Deadlift
8 Windshield Wiper (total)
Clean + Hang Clean + Jerk
70% 2+2+2
75% 2+1+2
80% 2+1+1
85% 1+1+1
Back Squat
4(L) 4(M) 4(MH) 4(H)
“DT Learns to Row”
5 rounds for time:
12 DB Deadlift 2×50/35
9 DB Hang Power Clean 2×50/35
6 DB Shoulder to Overhead 2×50/35
300/250m Row
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POWERBUILDING
Cycle 2/Week 6
Deadlift
70% 1×3
75% 1×3
80% 1×3
Deficit Pause Deadlift (BK)
2×2 60%
Seated Row
8(L) 8(M) 8(H)
Lat Pulldown
8(L) 8(M) 8(H)
EZ Bar Curl
4×10 (M)
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.”
~Mahatma Gandhi
