FUNCTIONAL FITNESS
Bench Press
5×6
*follow each set with 10 Biceps Curl
8 rounds for reps + calories:
:20 Assault Bike
:10 Rest
:20 Burpee
:10 Rest
:20 Double Under
:10 Rest
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STRONGFIT
Week 1
2 rounds: (light)
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
12 Overhead Triceps Extension
Dumbbell Bench Press
4×15 (M)
Prone Incline Dumbbell Row (two hands)
4×15 (M)
Machine Incline Press
4×15 (M)
Cable Seated Row
4×15 (M)
4 rounds:
15 Biceps Curl
15 Cal Ski Erg
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COMPETITOR
3 sets:
10 Hip Opener (seated)
8 Hamstring Floss
6 Press-up
Snatch
70% 2×3
75% 1×2
80% 1.2.1
Snatch Pull
90% 3×5
Front Squat
75% 3×4
80% 2×3
For time:
1000m Row
50 Thruster 95/65
30 Chest to Bar Pull-up
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WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 1×3
85% 3×1
Snatch Pull
100% 3×3
110% 2×2
Back Squat
80% 3×5
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 3
Incline Bench Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
Pec Deck
4×15 (M)
Cable High Row
4×15 (M)
Chest Press
4×15 (M)
Incline Dumbbell Curl
4×15 (M)
“I think I’m unique to the game ’cause of my versatility.”
~Ice Cube
