FUNCTIONAL FITNESS
For load:
Ever 1:00 for 10:00
1 Power Clean & Push Press
5 rounds for total reps:
AMRAP 2:00
10 Burpee Box Step Over 24/20
50 Double Under
Max Calorie Assault Bike
(rest 1:00 between AMRAP’s)
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STRONGFIT
Week 2
2 rounds: (very light)
15 Prone Incline Rear Delt Fly
12 Supine Scaption
12 H-Raise
Bench Press
8(L) 8(M) 8MH) 8(H)
Barbell Bent Row
8(L) 8(M) 8MH) 8(H)
Standing Shoulder Press
8(L) 8(M) 8MH) 8(H)
Lat Pulldown
8(L) 8(M) 8MH) 8(H)
3 rounds:
No rest between exercises.
12 Incline Dumbbell Fly
12 Prone Incline Rear Delt Fly
(alternate rounds with a partner)
AMRAP 9:00
5-7-9-11-13-15-17….
Calorie Row
Push-up
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COMPETITOR
For load:
Every 2:00 for 12:00
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat
5 rounds for total reps:
AMRAP 2:00
5 DB Devil Cluster 2×50/35
50 Double Under
Max Reps DB Facing Burpee
(rest 1:00 between AMRAP’s)
Deadlift
50% 1×12
60% 1×8
70% 1×4
80% 2×4
3 sets:
20 DB Walking Lunge (total)
15 Leg Extension
With a partner for time:
5000m Row
(alternate whenever you choose)
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WEIGHTLIFTING
Snatch
70% 2×3
75% 3×2
Drop Snatch
3×3 (moderate load)
Deficit Snatch Pull
85% 4×3
Back Squat
60% 1×8
65% 1×8
60% 1×8
Side Plank Hold
2x :30 (each side)
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POWERBUILDING
Cycle 1/Week 3
Bench Press
60% 1×8
70% 1×8
65% 1×8
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Pec Deck
12(L) 12(M) 12(H)
Machine Dip
8(L) 8(M) 8(MH) 8(H)
Seated Alt-Arm DB Curl
8(L) 8(M) 8(MH) 8(H)
Incline DB Curl
4×15 (M)
“It’s a good thing we don’t get all the government we pay for.”
~Will Rogers
