FUNCTIONAL FITNESS
Functional Total
60 Minutes to establish:
Back Squat 1RM
Strict Press 1RM
Deadlift 1RM
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STRONGFIT
Week 1
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Dumbbell Bench Press
15(L) 12(M) 10(MH) 8(H)
Single-Arm Dumbbell Row
15(L) 12(M) 10(MH) 8(H)
15-12-10-8
Dumbbell Incline Press
Prone Incline Dumbbell Row
(alternate rounds with a partner)
15-12-10-8
Dumbbell Pullover
Dumbbell Fly
(alternate rounds with a partner)
AMRAP 8:00
8 Cal Ski Erg
8 Hammer Curl
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COMPETITOR
Snatch
Build to 1RM
Front Squat
Build to 1RM
6 rounds for time:
500/400m Row
8 Burpee Sandbag/DBall Clean Box Over 48/40
(2:00 rest)
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WEIGHTLIFTING
Muscle Snatch
3-3-3-3-3
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
95% 4×4
Back Squat
70% 4×4
Ab Wheel
2 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 1
Bench Press
40% 1×5
50% 1×5
60% 1×5
55% 1×5
45% 1×5
Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(H)
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
2×15 (M)
Reverse Grip Triceps Pushdown
2×15 (M)
“Be happy with what you have and are, be generous with both, and you won’t have to hunt for happiness.”
~William E. Gladstone
