FUNCTIONAL FITNESS
Strict Press
5(L) 5(M) 2×5(H)
For time:
800m Run
~then~
50 Russian KB Swing 70/53
75 Push-up
50 Pull-up
(partition anyhow)
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STRONGFIT
Week 1
2 rounds: (very light)
15 H-Raise
15 Dumbbell Fly (pec)
30 Band Pull Apart
Bench Press
12(L) 10(M) 8(MH) 6(H)
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Wide Grip Pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
3 rounds for time:
250m Row
25 Sit-up
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COMPETITOR
2 rounds:
250/200m Ski
12 Banded External Rotation (each arm)
8 Half Kneeling DB Press (each arm)
Push Press + Push Jerk + Jerk
65% 1+1+1
70% 2(1+1+1)
75% 3(1+1+1)
Bench Press
70% 1×5
75% 1×3
80% 1×1
85% 3×4
For time:
800m Run
~then~
75 Russian KB Swing 70/53
50 Handstand Push-up
25 Bar Muscle-up
(partition anyhow)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
100% 4×3
Back Squat
70% 2×3
80% 2×2
90% 2×1
Nautilus Ab
Choose a weight that you can do for 30 reps.
Do as many reps as you can without stopping.
Once you can cmplete 50 reps. Increase weight.
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POWERBUILDING
Cycle 3/Week 3
Testing Next Week
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 1×1
90% 1×1
95% 1×1
Dumbbell Incline Press
3×8(M)
Dumbbell Fly
3×8(M)
Standing Alt-Arm Dumbbell Curl
3×8(M)
“Just as appetite comes by eating, so work brings inspiration, if inspiration is not discernible at the beginning.”
~Igor Stravinsky
