FUNCTIONAL FITNESS
3 sets:
8 Leg Press / Squat Machine
12 Partner Hamstring Curl
“Grace”
For time:
30 Clean & Jerk 135/95
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STRONGFIT
Week 1
Assault Bike
:10 Hard
:50 Easy
:20 Hard
:40 Easy
:30 Hard
:30 Easy
:40 Hard
:20 Easy
:50 Hard
:10 Easy
Trap Bar Farmers Carry
6x 20m (building load)
(alternate with a partner)
Sled Pull
4x 80m (building load)
(alternate with a partner)
Walking Lunge
2x 40m Walking Lunge
(1:00 plank hold after lunges)
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COMPETITOR
3 sets:
40 Bicycle Crunch
20 Med Ball Clean
10 Calorie Ski
Hang Clean + Clean + Jerk
65% 3+1+1
70% 2+1+1
75% 3(1+1+1)
Back Squat
70% 1×6
75% 2×5
80% 3×4
AMRAP 8:00
8 Power Snatch 135/95
8 Bar Muscle-up
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POWERBUILDING
3 Week Hypertrophy Cycle/Week 3
MAG Wide Grip Pulldown
3×15 (M)
MAG Mid Grip Cable Seated Row
3×15 (M)
MAG Close Grip Cable High Row
3×15 (M)
Good Morning
3×15 (M)
Barbell Shrug
3×15 (M)
Nautilus Mult-Biceps
3×15 (M)
“I have but one lamp by which my feet are guided, and that is the lamp of experience.”
~Patrick Henry
