FUNCTIONAL FITNESS
Front Squat
4(L) 3(M) 2(MH) 1(H)
For time: (partner)
50-40-30-20-10
Calorie (pick machine)
Double Under
KB Swing 53/35
Double Under
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STRONGFIT
Week 1
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 + High Hang Snatch + Snatch
60% 1+2+1
65% 3(1+1+1)
Back Squat
70% 2×5
75% 3×3
For time: (partner)
50-40-30-20-10
Calorie (pick machine)
Double Under
KB Swing 53/35
Double Under
3 rounds:
15 Deficit Reverse Lunge (each leg)
20 Seated Hamstring Curl
25 V-up
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WEIGHTLIFTING
Post Meet Deload
Drill (very light)
Hang Snatch High Pull
4×4
Muscle Snatch
3-3-3-3-3
At a moderate load:
Snatch Grip Thruster (from back)
4-4-4-4
Snatch
70% 2×3
75% 3×2
Back Squat
70% 4×4
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POWERBUILDING
Cycle 1/Week 6
Bench Press
65% 1×5
75% 1×5
85% 1×5
80% 1×5
70% 1×5
Dumbbell Incine Press
8(L) 8(M) 8(MH) 8(H)
HQ Line Chest Press
10(M) 2×10(H)
Dumbbell Fly
10(L) 10(M) 10(MH) 10(H)
Standing Alt-Arm Dumbbell Curl
8(L) 8(M) 8(MH) 8(H)
Hammer Strength Preacher Curl
3×12(MH)
“To be free is to have achieved your life.”
~Tennessee Williams
