FUNCTIONAL FITNESS
For load:
Ever 1:00 for 10:00
1 Power Snatch
2 rounds for time:
8-6-4-2
Deadlift 225/155
Hand Release Push-up
Calorie Row
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STRONGFIT
Week 3
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
8 rounds for time:
250m Row
(1:00 rest)
Snatch (barbell cycling)
6(L) 6(M) 6(H)
(touch & go the first set, then drop & go)
Every 2:00 for 10:00
1 Snatch *starting at 80%*
Front Squat
55-65% 4×8
3 rounds for time:
8-6-4-2
Deadlift
Handstand Push-up
*rounds 1 deadlift (315/225), HSPU (deficit strict (4/2″)
*round 2 deadlift (275/185), HSPU (deficit 4/2″)
*round 3 deadlift (225/155), HSPU (any way)
3 sets:
15 Deficit Reverse Lunge (each leg)
25 Banded Side Step (each way)
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WEIGHTLIFTING
Testing Saturday
Snatch
70% 2×2
75% 1×1
80% 3×1
Snatch Pull
100% 3×3
Front Squat
70% 2×2
80% 2×1
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POWERBUILDING
Cycle 1/Week 1
Bench Press
60% 3×8
Dumbbell Incline Press
12(L) 12(M) 12(H)
Pec Deck
12(L) 12(M) 12(H)
Chest Press
2×15 (M)
Seated Alt-Arm DB Curl
12(L) 12(M) 12(H)
Incline DB Curl
2×15 (M)
“Make yourself do unpleasant things so as to gain the upper hand of your soul.”
~W. E. B. Du Bois
