FUNCTIONAL FITNESS
Back Squat
2-2-2-2-2
For time:
50′ DB Walking Lunge 2×35/25
21 Pull-up
21 Power Clean 95/65
50′ DB Walking Lunge
15 Pull-up
15 Power Clean
50′ Walking Lunge
9 Pull-up
9 Power Clean
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STRONGFIT
Week 3
2 rounds: (very light)
15 H-Raise
15 Lying Side Adduction
15 Single-Arm Pullover
3 rounds:
No rest between exercises.
10-12 Incline Chest Press
10-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10-12 Chest Press
10-12 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Machine Lateral Raise
15 Pec Deck
15 Machine Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Cable Triceps Pushdown
15 Cable Biceps Curl
30 Gripper
(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
Hang Snatch (BK) + Snatch
70% 2(2+1)
75% 3(1+1)
Snatch Pull
110% 4×2
Back Squat
75% 1×3
85% 2×2
95% 3×1
For time:
50′ DB Walking Lunge 2×50/35
21 Pull-up
21 Power Clean 135/95
50′ DB Walking Lunge
15 C2B Pull-up
15 Power Clean
50′ Walking Lunge
9 Bar Muscle-up
9 Power Clean
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WEIGHTLIFTING
Drill (very light)
4×4 Hang Snatch High Pull
Don’t exceed 65%
Every 1:00 for 10:00
1 Muscle Snatch + 1 Power Snatch + 1 Drop Snatch
Floating Snatch Pull (straight arms)
90% 4×4
Back Squat
70% 4×4
Side Plank Hold
2x :30 (both sides)
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POWERBUILDING
Barbell Incline Press
8(L) 8(M) 1(MH) 2×8(H)
(increase heavy set by 5-10lbs a week, over 5 weeks)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
(increase heavy set by 5-10lbs a week, over 5 weeks)
Machine Incline Press
4×10 (M)
Cable Fly (high Pulley)
4×20 (M)
EZ Bar Preacher Curl
4×12 (M)
Bilsolator
4×12 (M)
“Formula for success: rise early, work hard, strike oil.”
~J. Paul Getty
