FUNCTIONAL FITNESS
Deadlift
5(L) 5(M) 2×5(H)
For time:
70 DB Lunge Step 35/25
50 Weighted Sit-up 35/25
30 Single-Arm Devil Press 35/25
(one dumbbell for all movements)
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STRONGFIT
Week 1
2 rounds: (very light)
12 Hamstring Floss
12 Back Extension
:15 Side Plank Hold (both sides)
Trap Bar Deadlift
12(L) 10(M) 8(MH) 6(H)
Chest Supported Row
15(L) 12(M) 10(MH) 8(H)
Biceps Curl
15(L) 12(M) 10(MH) 8(H)
AMRAP 8:00
80m Sled Pull Shuttle
80m Farmers Carry
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COMPETITOR
2 rounds:
250/200m Row
12 Curtsy Lunge (each leg)
8 Banded Pilaf Press + Rotation (each side)
3-Position Clean (Hips, Above Knee, Floor)
65% 1+1+1
70% 2(1+1+1)
75% 3(1+1+1)
Front Squat
70% 1×5
75% 1×3
80% 1×1
85% 3×4
For time:
70 DB Lunge Step 50/35
50 Weighted Sit-up 50/35
30 Single-Arm Devil Press 50/35
(one dumbbell for all movements)
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POWERBUILDING
Cycle 3/Week 3
Testing Next Week
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 1×1
Linear T-Bar Row
3×8(M)
Neutral Grip Pulldown
3×8(M)
Ab Wheel
2 sets (pick reps)
“He knows not his own strength that has not met adversity.”
~Ben Jonson
