FUNCTIONAL FITNESS
“Half Murph”
For time:
800m Run
50 Pull-up
100 Push-up
150 Air Squat
800m Run
(partition anyhow)
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STRONGFIT
Week 2
2 rounds: (very light)
12 Lying Side Adduction
12 Single-Arm Pullover
12 Rear Delt Fly
Bench Press
5(L) 5(M) 5(MH) 3×5(H)
Pullover
6×6 (increase weight weekly)
(rest :10 between sets)
Incline Press
6×6 (increase weight weekly)
(rest :10 between sets)
Seated Row
6×6 (increase weight weekly)
(rest :10 between sets)
4 rounds:
No rest between exercises.
12 Seated Hammer Curl
12 Dumbbell Skull Crusher
(alternate rounds with a partner)
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COMPETITOR
2 sets:
20 Weighted Crunch
20 Roman Chair Leg Lift
20 Reverse Hyper
Snatch Deadlift + Power Snatch
Build to Heavy 3+1
80% of Heavy Set:
AMRAP 1:30
Power Snatch
Tempo Front Squat (:03 eccentric / :01 pause)
60% 1×8
65% 1×6
70% 1×4
7 rounds for time:
7 C2B Pull-up
7 Power Clean 135/95
7 Bar Facing Burpee
For time:
1 Mile Run
(1:1 rest)
1 Mile Run
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WEIGHTLIFTING
Moderate load:
Muscle Snatch
4-4-4-4
Moderate load:
Power Snatch + OHS
4(3+3)
Snatch Pull
90% 4×4
Back Squat
65% 1×6
60% 3×6
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
3 Week Hypertrophy Cycle/Week 1
Incline Bench Press
3×10 (M)
Tempo Floor Dumbbell Fly (:04)
3×10 (M)
Weighted Dip
3×10 (M)
Machine Pullover
3×10 (M)
EZ Bar Curl
3×10 (M)
EZ Bar Overhead Triceps Extension
3×10 (M)
Close Grip Triceps Pushdown
3×10 (M)
“Life is 10 percent what you make it, and 90 percent how you take it.”
~Irving Berlin
