FUNCTIONAL FITNESS
Back Squat
4-4-4-4-4
For time:
1000/800m Row
30 Burpee Box Jump Over 24/20
50 Toes to Bar
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STRONGFIT
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 Seated Row
(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
60% 2(3+1)
65% 3(2+1)
Snatch Pull
100% 4×4
Back Squat
75% 1×4
80% 1×1
85% 4×2
For time:
1000/800m Row
30 Burpee Box Jump Over 24/20
50 Toes to Bar
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WEIGHTLIFTING
Drill (very light)
4×4 Hang Snatch High Pull
Don’t exceed 60%
Every 1:00 for 10:00
1 Muscle Snatch + 1 Power Snatch + 1 Drop Snatch
Floating Snatch Pull (straight arms)
80% 4×4
Back Squat
60% 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 10lbs a week, over 5 weeks)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
(increase heavy set by 10lbs a week, over 5 weeks)
Machine Incline Press
3×12 (M)
Cable Fly (high Pulley)
3×15 (M)
EZ Bar Cirl
3×12 (M)
Bilsolator
3×15 (M)
“Vision is the art of seeing what is invisible to others.”
~Jonathan Swift
