FUNCTIONAL FITNESS
Power Clean & Push Press
4(L) 4(M) 4(MH) 4(H)
3 rounds for total reps:
AMRAP 6:00
3 Wall Walk
6 Goblet Lunge 53/35
12/9 Calorie Row
(2:00 rest between AMRAPs)
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STRONGFIT
Week 3
2 rounds: (very light)
15 TKE
10 Single-Leg Hip Thrust
10 Steps Monter Walk (both sides)
Trap Bar Deadlift
10(L) 8(M) 6(MH) 4(H)
Dumbbell Bent Row
12(L) 10(M) 8(MH) 6(H)
2 rounds:
15 Back Extension
Ab Wheel (pick reps)
2 rounds:
80m Sled Pull Shuttle
80m Farmers Walk
40m Sled Push Shuttle
40m Farmers Walk
(alternate rounds with a partner)
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COMPETITOR
Power Clean + Clean
90% 4(1+1)
(% based on power clean 1RM)
Clean Deadlift + Clean Pull
100% 4+1
105% 2(3+1)
110% 3(2+1)
Back Squat
Build to a Heavy 5
-then-
75% of Heavy 5: 3×10
“Open 14.1”
AMRAP 10:00
30 Double Under
15 Power Snatch 75/55
With a partner for time:
5000m Row
(switch every 1:00 with partner until complete)
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POWERBUILDING
Cycle 1/Week 6
Back Squat
65% 1×5
75% 1×5
85% 1×5
80% 1×5
70% 1×5
Deadlift
55% 1×2
65% 1×2
75% 1×2
70% 1×2
60% 1×2
Barbell Shrug
10(L) 10(M) 10(MH) 10(H)
Barbell Sit-up
5×5 (increase weight weekly)
“When you can’t make them see the light, make them feel the heat.”
~Ronald Reagan
