FUNCTIONAL FITNESS
Power Snatch
5(L) 5(M) 5(MH) 5(H)
AMRAP 12:00
3 Deadlift 225/155
6 Toes to Bar
9 Burpee
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STRONGFIT
Week 2
2 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Dumbbell Bent Shrug
Complete with as little rest as possible:
50 Chest Press
(use a weight that you can do 10-12 reps with)
Complete with as little rest as possible:
50 Wide Grip Lat Pulldown
(use a weight that you can do 10-12 reps with)
Complete with as little rest as possible:
50 Shoulder Press
(use a weight that you can do 10-12 reps with)
Complete with as little rest as possible:
50 Seated Row
(use a weight that you can do 10-12 reps with)
For time:
40 Sit-up
50 Calorie Row
40 Sit-up
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COMPETITOR
For time:
100′ DB Overhead Walking Lunge (2×35/25)
1000m Ski Erg
(1:00 rest)
100′ DB Front Rack Lunge (2×50/35)
1000m Row
(1:00 rest)
100′ DB Farmer Lunge (2×70/50)
1000m Run
Power Snatch + Snatch
80% 2(2+1)
85% 3(1+1)
(% based on power snatch 1RM)
Snatch Deadlift + Snatch Pull
110% 4(2+1)
Front Squat
80% 2×5
85% 3×3
3 sets:
6-10 Straight Legged Deadlift
10-15 Leg Extension
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
90% 2×3
100% 3×2
Back Squat
70% 1×5
75% 1×5
80% 1×1
85% 2×3
Ab Wheel
2 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 5
Bench Press
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
EZ Bar Curl
8(L) 8(M) 8(MH) 8(H)
EZ Bar Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
Dumbbell Bent Shrug
3×15 (M)
“Age wrinkles the body. Quitting wrinkles the soul.”
~Douglas MacArthur
