FUNCTIONAL FITNESS
Power Clean
Build to Heavy 5
80% of Heavy 5: 3×5 (rest 1:00)
For time:
50m Farmer Carry 70/44
50 Hang Power Snatch 75/55
50 DB Walking Lunge Step 1×50/35
50/40 Calorie Row
50 Toes to Bar
50 Wall Ball 20/14
50m Farmer Carry
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STRONGFIT
Week 2
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)
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COMPETITOR
3 sets:
12 Lateral Ball Slam
10 DB Thruster (LIGHT)
8 Strict Toes to Bar
Clean + Front Squat + Jerk
65% 1+2+1
70% 2(1+2+1)
75% 3(1+1+1)
Back Squat
75% 4×4
For time:
200m Farmer Carry 70/53
50 DB Hang Snatch 2×50/35
50 DB Walking Lunge Step 2×50/35
50/40 Calorie Row
50 Toes to Bar
50 Wall Ball 30/20
200m Burden Run 30/20
3 sets:
15 Single-Leg RDL (each leg)
20 Banded Side Step (each way)
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POWERBUILDING
Cycle 1/Week 9
Deadlift
45% 1×8
55% 1×6
65% 1×5
75% 1×3
80% 1×3
85% 1×2
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
“If you can’t explain it simply, you don’t understand it well enough.”
~Albert Einstein
