FUNCTIONAL FITNESS
12-10-8-6 reps of:
DB Bench Press
DB Bent Over Row
(rest as needed)
3 rounds for time:
15 Bar Facing Burpee
10 Power Snatch 95/65
100′ Farmer Carry 70/44
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STRONGFIT
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Supine Scaption
12 Ring Row
Bench Press
6×6 (increase weight weekly)
(rest :20 between sets)
Prone Incline Dumbbell Row (two hands)
6×6 (increase weight weekly)
(rest :20 between sets)
3 rounds:
No rest between exercises.
8-12 Machine Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Machine Dip
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Pullover
Biceps Curl
(no rest)
Triceps Pushdown
4×15 (M)
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COMPETITOR
3 sets:
30 Bicycle Crunch
30 Mountain Climber
30 Single-Leg V-up
3-Position Snatch (Hips, Above Knee, Floor)
60% 2(1+1+1)
65% 2(1+1+1)
70% 2(1+1+1)
Front Squat
12(L) 8(M) 4(MH)
*follow each set with 10 Partner Hamstring Curl
AMRAP 15:00
30/24 Calorie Row
20 Wall Ball 20/14
10 Deadlift 225/155
3 set:
10 Deficit Reverse Lunge (each leg) 4″
20 Leg Extension
For time:
3000m Run
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 4×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×2
75% 1×2
80% 1×2
85% 1×2
90% 1×2
Side Plank Hold
3x :20 (each side)
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POWERBUILDING
Cycle 1/Week 8
Bench Press
45% 1×8
55% 1×6
65% 1×5
75% 1×4
85% 1×2
90% 1×2
95% 1×2
Sling Shot Bench Press
1(M) 1(MH) 1(H)
Tempo Floor Dumbbell Fly (:04 ecc)
3×10 (M)
Machine Pullover
10(L) 8(M) 6(MH) 4(H)
Barbell Curl
12(L) 10(M) 8(MH) 6(H)
Machine Biceps Curl
2×15 (M)
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”
~Thomas Jefferson
