FUNCTIONAL FITNESS
Back Squat
5-4-3-2-1
For time:
1000/800m Row
27 Wall Ball 20/14
750/600m Row
21 Wall Ball
500/400m Row
15 Wall Ball
250/200m Row
9 Wall Ball
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STRONGFIT
2 rounds: (very light)
15 Lateral Raise
15 Front Raise
15 Rear Delt Fly
(alternate rounds with a partner)
Complete with as little rest as possible:
50 Chest Press
50 Wide Grip Lat Pulldown
50 Shoulder Press
50 Seated Row
(complete one exercise before moving to the next)
Complete with as little rest as possible:
15-12-9
Pec Dec
Rear Delt Fly
Complete with as little rest as possible:
15-12-9
EZ Bar Biceps Curl
EZ Bar Overhead Triceps Extension
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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
Snatch
80% 1×3
85% 2×2
90% 3×1
Bench Press
Build to Heavy 2
3×4 at 75-85% of heavy set
For time:
800m Ski
12 Back Squat
600m Ski
9 Back Squat
400m Ski
6 Back Squat
200m Ski
3 Back Squat
(use 60% of back squat for load)
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WEIGHTLIFTING
Snatch
70% 2×3
75% 3×2
Snatch Pull
90% 2×3
100% 3×3
Back Squat
70% 2×3
75% 3×3
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
8(L) 8(M) 8(MH) 8(H)
(increase heavy set by 10-20lbs a week)
Cable Fly (high Pulley)
4×20 (M)
EZ Bar Curl
4×12 (M)
Bilsolator
4×12 (M)
“Courage is fire, and bullying is smoke.”
~Benjamin Disraeli
