FUNCTIONAL FITNESS
Push Jerk
3(L) 3(M) 3(MH) 3(H)
10 rounds:
2 Clean & Jerk 135/95
4 Pull-up
8 Wall Ball 20/14
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STRONGFIT
Week 1
3 rounds:
250m Row
15 Nautilus Ab
Dumbbell Romanian Deadlift
15(L) 12(M) 10(MH) 8(H)
Hip Thrust
15(L) 12(M) 10(MH) 8(H)
Hamstring Curl
15(L) 12(M) 10(MH) 8(H)
2 rounds:
40m Suitcase Carry (Rt Hand)
40m Suitcase Carry (Lt Hand)
:30 Plank Hold
80m Farmers Carry
(alternate rounds with a partner)
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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)
Jerk
80% 1.2.1
85% 2.1.2
90% 1.2.1
Narrow Grip Bench Press
70% 2×8
80% 3×6
(rest as needed)
10 rounds:
2 Snatch 135/95
4 C2B Pull-up
12 Wall Ball 20/14
3 rounds:
10 Shoulder Press
15 Face Pull
20 Triceps Pushdown
(rest 1:00-2:00)
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POWERBUILDING
Cycle 3//Week 2
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 2×3
Front Pulldown
4×8(MH)
Pullover
4×8(MH)
Single-Arm Seated Row
4×8(MH)
Ab Wheel
3 sets (pick reps)
“The everyday kindness of the back roads more than makes up for the acts of greed in the headlines.”
~Charles Kuralt
