FUNCTIONAL FITNESS
For time:
2000m Row
(2:00 on / 1:00 off until finished)
3 rounds for time:
400m Run
30 Russian KB Swing 70/44
20 Front Squat 95/65
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STRONGFIT
Week 1
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Bench Press
5(L) 5(M) 5(MH) 5(H) 8(MH)
Standing Shoulder Press
5(L) 5(M) 5(MH) 5(H) 8(MH)
Single-Arm Seated Row
8(L) 8(M) 8(MH) 8(H)
Single-Arm Pulldown
8(L) 8(M) 8(MH) 8(H)
AMRAP 8:00
8 Calorie Ski Erg
8 Dumbbell Hammer Curl
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COMPETITOR
3 sets:
5 Strict Toes to Bar
7 Tempo Viper Press -empty bar- (:05 eccentric)
9 Bullfrog
Power Snatch + Snatch
60% 2+2
65% 2+2
70% 2+2
75% 2(2+2)
Front Squat
75% 5×5
*rest the minimum amount of time you need between sets
3 rounds for time:
18/14 Calorie Row
12 DB Lunge 2×50/35 (total)
6 Wall Walk
4 sets:
8-12 DB Romanian Deadlift
10-15 Leg Extension
20 Banded Side Step (each way)
(rest 1:00 – 2:00)
For time:
800m Run
600m Ski
400m Run
200m Ski
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WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 2×3
Snatch Pull
90% 1×3
95% 1×3
100% 2×2
Back Squat
60% 1×3
65% 1×3
70% 1×3
75% 1×1
80% 2×3
Side Plank Hold
2x :30 (each side)
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POWERBUILDING
Cycle 1/Week 6
Bench Press
45% 1×8
55% 1×6
65% 1×5
75% 1×3
80% 1×3
85% 2×3
Sling Shot Bench Press
2(M) 2(MH) 2(H)
Tempo Floor Dumbbell Fly (:04 ecc)
3×12 (M)
Machine Pullover
12(L) 10(M) 8(MH) 6(H)
Barbell Curl
12(L) 10(M) 8(MH) 6(H)
Machine Biceps Curl
12(M) 10(MH) 8(H)
“Great things are done by a series of small things brought together.”
~Vincent Van Gogh
