FUNCTIONAL FITNESS
Clean & Jerk
3(L) 3(M) 3(MH) 3(H)
5 rounds for time:
5 Clean 135/95
10 Burpee Over the Bar
___________________
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)
____________________
COMPETITOR
For quality: (warm-up)
400m Run
30 Banded Glute Bridge
30 Cossack Squat (total)
Snatch Deadlift + Hang Snatch (AK) + Snatch
65% 1+2+1
70% 3(1+1+1)
Back Squat
75% 2×5
80% 3×3
5 rounds for time:
5 Squat Clean 155/105
10 Burpee Over the Bar
3 rounds:
10 Strict Toes to Bar
15 Deficit Reverse Lunge (each leg)
20 Seated Hamstring Curl
___________________
WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
90% 4×4
Back Squat
70% 2×3
75% 3×2
Hanging Knee Raise
3 sets (pick reps)
____________________
POWERBUILDING
Cycle 1/Week 7
Bench Press
60% 1×3
70% 1×3
80% 1×3
75% 1×3
65% 1×3
Slingshot Bench Press
3(M) 3(MH) 3(H)
Pec Deck
3×12(MH)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Incline Dumbbell Curl
3×12(MH)
“He doesn’t know the meaning of the word fear, but then again he doesn’t know the meaning of most words.”
~Bobby Bowden
