FUNCTIONAL FITNESS
Deadlift
4(L) 4(M) 4(MH) 4(H)
For time:
33-27-21-15-9
Wall Ball 20/14
Hand Release Push-up
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STRONGFIT
Week 1
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Deadlift
5(L) 5(M) 5(MH) 5(H)
Machine Squat
12(L) 10(M) 8(MH) 6(H)
3 rounds:
80m Farmers Carry
30 Sit-up
80m Sled Pull Shuttle
(rest 1:00 between rounds)
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COMPETITOR
3 sets:
8 PVC Passthrough
8 Overhead Barbell Lunge
8 Band Pull Apart
Power Snatch + Snatch
50% 3+2
60% 2+2
65% 2+2
70% 2(2+2)
For load:
Every 4:00 for 20:00
6 Back Squat
For time:
33-27-21-15-9
Wall Ball 20/14
*Pull-up / HSPU
*Rounds 33, 21, 9 do the Pull-up
*Rounds 27, 15 do the HSPU
4 sets:
8-12 Hamstring Curl (each leg)
10-15 Hip Thrust
20 Standing Calf Raise (machine)
(rest 1:00-2:00)
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POWERBUILDING
Cycle 1/Week 5
Deadlift
45% 1×6
55% 1×4
65% 1×3
75% 1×3
80% 2×3
Single-Arm Seated Row
12(L) 10(M) 8(MH) 6(H)
Single-Arm Pulldown
12(L) 10(M) 8(MH) 6(H)
Cable High Row
3×15 (M)
3 rounds:
15 H-Raise
15 Incline Dumbbell Curl
“It is not possible to go forward while looking back.”
~Ludwig Mies van der Roh
