FUNCTIONAL FITNESS
Power Snatch
2(L) 2(M) 2(MH) 2(H)
For time:
400m Run
-then-
16-12-8-4
Burpee Box Jump Over 24/20
Single-Arm Devil Press 50/35
-then-
400m Run
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STRONGFIT
Week 2
2 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
4 rounds:
No rest between exercises.
8 Bench Press
8 Lat Pulldown
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Shoulder Press
10 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Champagne Press
12 Prone Incline Dumbbell Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Pec Deck
15 Rear Delt Fly
(alternate rounds with a partner)
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COMPETITOR
4 rounds for time:
30/24 Calorie Assault Bike
27-21-15-9 Thruster 95/65
4-3-2-1 Rope Climb
Snatch (barbell cycling)
8(L) 8(M) 8(MH)
(unbroken, touch & go)
Every 2:00 for 10:00
2 Snatch
(start at 70%)
Front Squat
Build to Heavy 1 (NOT a PR attempt)
-then-
80% of Heavy 3: 3×5
3 sets:
12 Deficit Reverse Lunge (each leg)
25 Banded Side Step (each way)
For distance:
AMRAP 8:00
1200m Run
Max Distance Row
(4:00 rest)
AMRAP 8:00
1200m Row
Max Distance Run
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×2
80% 2×2
Snatch Pull
100% 3×3
Back Squat
70% 1×3
80% 1×1
90% 1×1
95% 1×1
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POWERBUILDING
Cycle 1/Week 8
Deload
Testing Bench Press on Thusday
Bench Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×1
80% 3×1
Single-Arme Seated Row
4×8 (M)
Tricepps Pushdown
3×15 (M)
Cable Biceps Curl
3×15 (M)
“Chaos was the law of nature; Order was the dream of man.”
~Henry Adams
