FUNCTIONAL FITNESS
Power Clean
Build to Heavy 3
80% of Heavy 3: 3×3 (1:00 rest)
For time:
60 Thruster 75/55
60/48 Calorie Row
(partition anyhow)
_______________
STRONGFIT
Week 1
2 rounds: (very light)
12 Banded Good Morning
12 Reverse Lunge
6 Walkout
Dumbbell RDL
15(L) 12(M) 10(MH) 8(H)
Leg Press (single-leg)
15(L) 12(M) 10(MH) 8(H)
3 rounds:
15 Back Extension
:30 Plank Hold
With a partner:
200m Sled Pull
(partner does farmers carry durning sled pull)
_______________
COMPETITOR
3 sets:
8 Lateral Lunge Ball Slam (each side)
12 Windshield Wipers (each side)
8 DB Clean & Jerk (each side)
Clean + Jerk
85% 4(2+1)
Back Squat
85% 4×4
2 rounds for time:
15-10-5 reps of:
Calorie Assault Bike
Power Snatch 95/65
Overhead Squat 95/65
(rest 2:00 between rounds)
3 sets:
15 Bicycle Crunch (each side)
15 Russian Twist (each side)
POWERBUILDING
Cycle 1/Week 11
TESTING
Deadlift
3RM
“It is amazing what you can accomplish if you do not care who gets the credit.”
~Harry S Truman
