FUNCTIONAL FITNESS
Barbell Reverse Lunge
8(L) 6(M) 4(H) (each leg)
3 rounds for time:
21 KB Swing 53/35
14 Thruster 95/65
7 Wall Walk
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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
8(L) 6(M) 4(H) 10(MH)
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swing
Goblet Squat
(alternate rounds with a partner)
3 rounds:
80m Farmers Carry
25 Sit-up
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COMPETITOR
3 rounds: (warm-up)
200m Run
24 Dead Bug (12 each side)
10 Single-Arm Overhead Reverse Lunge (5 each side)
Power Clean + Clean + Jerk
1+1+1 (L), 1+1+1 (M), 1+1+1 (MH), 1+1+1 (H)
(start at 55% and make consistent increases)
Front Rack Reverse Lunge (each leg)
10(L) 8(M) 6(MH) 4(H)
(rest 2:00-3:00)
3 rounds:
10 Bulgarian Split Squat (each side)
15 GHD Sit-up
:30 Weighted Plank
(rest 1:00-2:00)
4 rounds for time:
21 KB Swing 53/35
14 Thruster 95/65
7 Wall Walk
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POWERBUILDING
Cycle 2/Week 1
Deadlift
40% 1×5
50% 1×5
60% 1×5
55% 1×5
45% 1×5
Single-Arm Seated Row
12(L) 12(M) 12(MH) 12(H)
Pullover
12(L) 12(M) 12(MH) 12(H)
Wide Grip Cable High Row
3×15(M)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
15 Rope Biceps Curl
(alternate rounds with a partner)
Ab Wheel
3 sets (pick reps)
“I certainly admire people who do things.”
~Raymond Chandler
