FUNCTIONAL FITNESS
Deadlift
4-4-4-4-4
5 rounds for time:
12 Deadlift 135/95
9 Hang Power Clean
6 Shoulder to Overhead
3 Wall Walk
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STRONGFIT
Week 1
2 rounds: (very light)
12 Banded Good Morning
12 Reverse Lunge
6 Walkout
Bench Press
12(L) 10(M) 8(MH) 6(H)
Wide Grip Late Pulldown
15(L) 12(M) 10(MH) 8(H)
Complete each round without setting the bar down:
12-10-8-6-4 (go light)
Bent Row
Deadlift
Thruster
Good Morning
Split Squat (total reps)
(alternate rounds with a partner)
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COMPETITOR
3 sets:
12 Press-up
8 Single-Leg Toes to Bar
4 Strict Pull-up
:15 Chin Over Bar Hold
Weighted Pull-up
4-4-4-4-4
(increase load from last week)
Barbell Bent Over Row
10(L) 8(M) 6(MH) 4(H)
Front Squat
75% 1×4
80% 1×1
85% 4×2
5 rounds for time:
12 Deadlift 155/105
9 Hang Power Clean
6 Shoulder to Overhead
3 Bar Muscle-up
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POWERBUILDING
Front Pulldown
8(L) 8(M) 2×8(H)
(increase heavy set by 10-20lbs a week, over 5 weeks)
Pullover
8(L) 8(M) 2×8(H)
(increase heavy set by 10-20lbs a week, over 5 weeks)
Single-Arm Low Row
8(L) 8(M) 2×8(H)
(increase heavy set by 10-20lbs a week, over 5 weeks)
Magnum Pulldown
8(L) 8(M) 2×8(H)
(increase heavy set by 10-20lbs a week, over 5 weeks)
Rear Delt Fly
4×15 (M)
Cable Curl
4×15 (M)
“He who has health, has hope; and he who has hope, has everything.”
~Thomas Carlyle
