FUNCTIONAL FITNESS
Power Snatch
4(L) 4(M) 4(MH) 4(H)
For time:
42-30-18
DB Hang Power Clean & Jerk (1×50/35)
Box Jump Over 24/20
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Dumbbell Bent Shrug
Complete with as little rest as possible:
50 Chest Press
Complete with as little rest as possible:
50 Wide Grip Lat Pulldown
Complete with as little rest as possible:
50 Shoulder Press
Complete with as little rest as possible:
50 Seated Row
For time:
50 Sit-up
50 Calorie Row
50 Sit-up
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COMPETITOR
For total time:
12-9-6
Deadlift 275/185
Bar Facing Burpee
(1:1 rest)
12-9-6
Power Clean 185/125
Burpee Box Jump Over 24/20
(1:1 rest)
12-9-6
Thruster 135/95
Burpee Bar Muscle-up
Power Snatch + Snatch
90% 4(1+1)
(% based on power snatch 1RM)
Snatch Deadlift + Snatch Pull
100% 4+1
105% 2(3+1)
110% 3(2+1)
Front Squat
Build to a Heavy 5
-then-
75% of Heavy 5: 3×10
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×5
75% 1×5
80% 1×1
85% 1×5
Ab Wheel
2 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 6
Bench Press
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
EZ Bar Curl
8(L) 8(M) 8(MH) 8(H)
EZ Bar Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
Dumbbell Bent Shrug
3×15 (M)
“A creative man is motivated by the desire to achieve, not by the desire to beat others.”
~Ayn Rand
