FUNCTIONAL FITNESS
Clean & Jerk
3(L) 3(M) 3(MH) 3(H)
10 rounds for time:
5 Deadlift 185/125
10 Wall Ball 20/14
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STRONGFIT
Week 2
2 rounds: (very light)
15 H-Raise
15 Single-Arm Pullover
15 Lying Side Adduction
Chest Press
10(L) 8(M) 6(H) 15(MH)
Pullover
10(L) 8(M) 6(H) 15(MH)
Shoulder Press
10(L) 8(M) 6(H) 15(MH)
Linear T-Bar Row
10(L) 8(M) 6(H) 15(MH)
Cable Fly
3×15(M)
Rear Delt Fly
3×15(M)
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COMPETITOR
For quality: (warm-up)
400m Run
30 Banded Glute Bridge
30 Cossack Squat (total)
Snatch Deadlift + Hang Snatch (AK) + Snatch
70% 1+2+1
75% 3(1+1+1)
Back Squat
80% 1×5
85% 3×3
10 rounds for time:
5 Deadlift 225/155
10 Wall Ball 20/14
3 rounds:
10 Strict Toes to Bar
15 Deficit Reverse Lunge (each leg)
20 Seated Hamstring Curl
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WEIGHTLIFTING
Snatch
2 waves:
70% 1×2
75% 1×2
80% 1×2
Snatch Pull
90% 2×3
100% 3×2
Back Squat
70% 2.2.2.2.2 (rest :30 between sets)
(rest 5:00)
75% 1.1.1.1.1 (rest :30 between sets)
Hanging Knee Raise
3 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 8
Bench Press
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3
Sling Shot Bench Press
2(M) 2(MH) 2(H)
Pec Deck
3×12(MH)
Weighted Dip
6(0) 6(L) 6(M) 1(MH) 6(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Incline Dumbbell Curl
3×12(MH)
“What do I owe to my times, to my country, to my neighbors, to my friends? Such are the questions which a virtuous man ought often to ask himself.”
~Johann Kaspar Lavater
