FUNCTIONAL FITNESS
Bench Press
5×10
*follow each set with 15 biceps curl
“Chief”
5 rounds for total reps:
AMRAP 3:00
3 Power Clean 135/95
6 Push-up
9 Air Squat
(rest 1:00 between AMRAP’s)
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STRONGFIT
Week 2
2 rounds: (very light)
10 Cuban Press
10 Supiine Scaption
10 Prone Incline Front Raise
Bench Press
12(L) 10(M) 8(MH) 6(H)
Barbell Bent Row
12(L) 10(M) 8(MH) 6(H)
3 rounds:
No rest between exercises.
12 Dumbbell Incline Press
12 Prone Incline Row
(alternate rounds with a partner)
2 rounds:
Biceps 21’s
7 Bottom Half
7 Top Half
7 Full Range
(alternate rounds with a partner)
Triceps Pushdown
3×20 (M)
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COMPETITOR
3 sets:
12 Samson Stretch Lunge (total – alt. legs)
10 Scapular Pull-up
8 Archer Push-up
Hang Snatch + Snatch
70% 3+1
75% 2+1
80% 3(1+1)
Front Squat
80% 1×4
85% 2×3
90% 3×2
5 rounds for total reps:
AMRAP 3:00
3 Power Snatch 135/95
6 Handstand Push-up
9 Wall Ball 20/14
(rest 1:00)
3 sets:
8 Romanian Deadlift
15 Leg Extension
(rest as needed)
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WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 5×1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
80% 4×3
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 1
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)
“The best way to guarantee a loss is to quit.”
~Morgan Freeman
