FUNCTIONAL FITNESS
For load:
Every 2:00 for 10:00
3 Power Clean
5 rounds for time:
5 Deadlift 225/155
10 Bar Facing Burpee
15 Wall Ball 20/14
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STRONGFIT
Week 1
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Trap Bar Deadlift
6(L) 6(M) 6(MH) 6(H)
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Leg Press
10(L) 10(M) 10(MH) 10(H)
Hamstring Curl
3×12 (M)
2:00 for Distance
Farmers Carry
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COMPETITOR
3 sets:
15 Banded Crunch
12 Split Jump (total)
10 Banded Good Morning
Clean + Jerk
75% 2+2
80% 2+2
85% 2(2+1)
Back Squat
80% 4×4
5 rounds for time:
5 Deadlift 275/185
10 Bar Facing Burpee
15 Wall Ball 20/14
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POWERBUILDING
Cycle 1/Week 3
Deadlift
35% 1×8
50% 1×3
55% 1×3
60% 1×1
65% 1×1
70% 1×5
Deadlift from Block Below Knee
80% 3×3
Deadlift from Blocks Above Knee
90% 3×3
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
“C-Bum Pulldown”
No rest between exercises.
8 Tempo Wide Grip Pulldown (:04 ecc)
AMRAP – Mid Grip Pulldown
AMRAP – Supinated Pulldown
“It’s all part of my journey – I’ve done a lot of stupid things, but you learn by your mistakes.”
~Ozzy Osbourne
