FUNCTIONAL FITNESS
Front Squat
4(L) 4(M) 4(MH) 4(H)
For time:
90 Double Under
30 Calorie (pick machine)
21 Dumbbell Snatch 50/35
70 Double Under
20 Calorie (pick machine)
15 Dumbbell Snatch
50 Double Under
10 Calorie (pick machine)
9 Dumbbell Snatch
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STRONGFIT
Week 1
2 rounds: (very light)
12 Lying Side Adduction
12 Single-Arm Pullover
12 Seated Lateral Raise
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Chest Press
10 Supinated Pulldown
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Dumbbell Incline Press
10 Prone Incline Dumbbell Row (two dumbbells)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Rear Delt Fly
(alternate rounds with a partner)
Triceps Pushdown
2×20(M)
“21 Gun Salute”
7 EZ Bar Curl (bottom half)
7 EZ Bar Curl (top half)
7 EZ Bar Curl (full)
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COMPETITOR
2 rounds: (warm-up)
1:00 Row
10 Hamstring Floss
20 Curtsy Lunge (alternating legs)
Power Snatch
85% 2×2
90% 3×1
Back Squat
65% 2×8
70% 3×6
For time:
90 Double Under
30 Calorie Ski
15 Power Clean 135/95
70 Double Under
20 Calorie Ski
10 Hang Squat Clean 135/95
50 Double Under
10 Calorie Ski
5 Squat Clean Thruster 135/95
3 rounds:
8 Reverse Hyper
12 Leg Extension
15 Ab Crunch Machine
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WEIGHTLIFTING
MEET WEEK
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean & Jerk
70% 2×2
75% 2×1
80% 3×1
Snatch Pull
100% 3×3
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POWERBUILDING
Cycle 1/Week 3
Bench Press
50% 1×8
60% 1×8
70% 1×8
65% 1×8
55% 1×8
Machine Incine Press
10(L) 10(M) 10(MH) 10(H)
Hammer Strength Wide Chest
3×12(MH)
Cable Fly (high pulley)
3×15(M)
Seated Alt-Arm Dumbbell Curl
10(L) 10(M) 10(MH) 10(H)
3 rounds:
No rest between exercises.
15 Triceps Pushdown
15 Cable Biceps Curl
(alternate rounds with a partner)
“To do a common thing uncommonly well brings success.”
~Henry J. Heinz
