UPPER BODY
“The Total”
1 hour to complete:
1RM Back Squat
1RM Strict Press
1RM Deadlift
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STRONGFIT
Week 1
2 rounds:
10 Banded Good Morning
10 Air Squat
20 TKE
Deadlift
5(L) 5(M) 5(MH) 5(H) 5(MH)
10 rounds:
1:00 Row
:15 Rest
:30 Sit-up
:15 Rest
200m Farmers Carry
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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)
Clean + Front Squat + Jerk
1+2+1 (L), 1+2+1 (M), 1+2+1 (MH), 1+2+1 (H)
(start at 55% and make consistent increases)
Front Rack Reverse Lunge (each leg)
6(L) 6(M) 6(MH) 6(H)
3 rounds:
10 Bulgarian Split Squat (each side)
15 GHD Sit-up
:30 Weighted Plank
(rest 1:00-2:00)
AMRAP 15:00
800m Run (buy-in)
-in remaining time-
10 Single-Arm Devil Press 50/35
15 Wall Ball 20/14
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POWERBUILDING
Cycle 1/Week 2
Dumbbell Romanian Deadlift
4×10(MH)
Seated Row
4×10(MH)
Pullover
4×10(MH)
Wide Grip Pulldown
3×15(M)
Rear Delt Fly
3×15(M)
Cable Biceps Curl
3×15(M)
Ab Wheel
3 sets (pick reps)
“Knowledge speaks, but wisdom listens.”
~Jimi Hendrix
