FUNCTIONAL FITNESS
Weighted Reverse Lunge (each leg)
6(H) 12(M) 25(L)
(warm-up to a heavy set. decrease weight each set there after)
2 rounds for time:
750/600m Row
20 Single-Arm Devil Press 50/35
75 Double Under
(rest 2:00)
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STRONGFIT
Week 1
3 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Scapula Pull-up
3 rounds:
No rest between exercises.
8-12 Machine Incline Press
12-15 Cable Fly (high pully)
8-12 Machine Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Front Pulldown
12-15 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
12-15 Machine Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Biceps Curl
12-15 Triceps Extension
(alternate rounds with a partner)
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COMPETITOR
3 sets:
10 KB Kang Squat
8 Single-Arm KB Swing (alt. arms)
6 KB Windmill (3 each side)
:15 Wall Sit
Block Snatch (BK)
60% 3×3
Snatch Pull
90% 3×5
Back Squat
65% 5×6
2 rounds for time:
1000/800m Row
30 Single-Arm Devil Press 50/35
125 Double Under
(rest 2:00)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1.2.3
Snatch Pull (straight arm)
95% 2×3
105% 3×2
Back Squat
65% 1×5
70% 1×3
75% 1×1
80% 1×1
85% 2×2
Decline Sit-up
2 sets (pick reps)
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POWERBUILDING
Hammer Strength Incline Press
10(L) 10(M) 10(H)
Flex Leverage Chest Press
10(L) 10(M) 10(H)
Polaris Pec Deck
10(L) 10(M) 10(H)
Cable Fly (high pulley)
3×15 (M)
Nautilus Mult-Biceps
10(L) 10(M) 10(H)
Flex Bisolator
3×15 (M)
“Life’s under no obligation to give us what we expect.”
~Margaret Mitchell
