FUNCTIONAL FITNESS
Deadlift
4(L) 4(M) 4(MH) 4(H)
3 rounds for reps:
1:00 Box Jump Over 24/20
1:00 DB Snatch 50/35
1:00 Push-up
1:00 Wall Ball 20/14
1:00 Calorie (choose machine)
1:00 Rest
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STRONGFIT
Week 1
2 rounds: (light)
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
12 Overhead Triceps Extension
Chest Press
8(L) 8(M) 8(MH) 8(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
For Total Distance:
1:00 Plank Hold
2:00 Backwards Drag
2:00 Rest
2:00 Farmers Carry
2:00 Rest
2:00 Sled Pull
2:00 Rest
2:00 Farmers Carry
2:00 Rest
2:00 Sled Push
1:00 Plank Hold
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COMPETITOR
3 sets:
15 Banded Crunch
12 Split Jump (total)
10 Banded Good Morning
Clean + Hang Clean + Jerk
60% 2+2+2
65% 2+1+2
70% 2+1+1
75% 1+1+1
Back Squat
6(L) 6(M) 6(MH) 6(H)
3 rounds for reps:
1:00 Box Jump Over 24/20
1:00 DB Snatch 50/35
1:00 Push-up
1:00 Wall Ball 20/14
1:00 Calorie (choose machine)
1:00 Rest
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POWERBUILDING
Cycle 2/Week 4
Deadlift
1×5 80%
Pause Deadlift (BK)
3×2 60%
Dumbbell Bent Row
4×10 (M)
Lat Pulldown
4×10 (M)
Alt-Arm Dumbbell Curl
4×10 (M)
“Great works are performed not by strength but by perseverance.”
~Samuel Johnson
