FUNCTIONAL FITNESS
For load:
Deadlift
5-4-3-2-1
For total time:
1 round –
75 Double Under
30 Push-up
12 Clean & Jerk 135/95
(rest 1:00)
2 rounds –
50 Double Under
20 Push-up
8 Clean & Jerk
(rest 2:00)
3 rounds –
25 Double Under
10 Push-up
4 Clean & Jerk
_____________________
STRONGFIT
2 rounds: (very light)
15 TKE
10 Single-Leg Hip Thrust
10 Steps Monster Walk (both sides)
Leg Press
6×6 (increase weight weekly)
(rest :20 between sets)
Hamstring Curl
3×12 (M)
Hip Thrust
3×12 (M)
Nautilus Ab
3×12 (M)
Standing Calf Raise
3×12 (M)
___________________
COMPETITOR
3 sets:
10 Box Step-up
10 Kickstand Single-Leg RDL
10 Viper Press (empty bar)
Clean Pull + Hang Clean + Power Clean + Jerk
60% 3(1+1+1+1)
65% 2(1+1+1+1)
70% 1+1+1+1
Back Squat
12(L) 8(M) 4(MH)
*follow each set with 10 Partner Leg Lift
5 rounds for time:
20 Push-up
10 Box Jump Over 24/20
5 Clean & Jerk 155/105
(rest 1:00)
3 sets:
10 Single-Leg RDL (each leg)
20 Banded Side Step (each way)
For time:
2000m Row
__________________
POWERBUILDING
Cycle 1/Week 8
Deadlift
45% 1×8
55% 1×6
65% 1×5
75% 1×4
85% 1×2
90% 1×2
95% 1×2
Single-Arm Seated Row
6(L) 6(M) 6(MH) 6(H)
Single-Arm Pulldown
6(L) 6(M) 6(MH) 6(H)
Cable High Row
3×12 (M)
3 rounds:
15 H-Raise
15 Incline Dumbbell Curl
“Courage is resistance to fear, mastery of fear, not absence of fear.”
~Mark Twain
