FUNCTIONAL FITNESS
For time:
800m Run
30 Pull-up
60 Push-up
90 Air Squat
400m Run
90 Air Squat
60 Push-up
30 Pull-up
800m Run
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STRONGFIT
Week 1
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
3 sets:
12 Turkish Sit-up
6 Strict Toes to Bar
12 DBall Front Squat
Snatch
85% 5×2
Front Squat
85% 4×4
For time:
75 Thruster 95/65
75/60 Calorie Row
(partition anyhow)
3 sets:
15 Banded Crunch
15 Banded Hip Flexion
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WEIGHTLIFTING
Moderate load:
Muscle Snatch
5-5-5-5
Moderate load:
Power Snatch + OHS
4(3+3)
Snatch Pull
80% 4×4
Back Squat
60% 1×6
55% 3×6
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 11
TESTING
Bench Press
3RM
Sling Shot Bench Press
1RM
“The wise man does at once what the fool does finally.”
~Niccolo Machiavelli
