FUNCTIONAL FITNESS
Bench Press
Build to a Heavy Set of 20
AMRAP 7:00
3-6-9-12-15-etc…
Power Clean 115/75
Burpee Over the Bar
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STRONGFIT
Week 1
3 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row (slow)
EZ Bar Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Complete with as little rest as possible:
50 Chest Press
30 Calorie Row
50 Dumbbell Incline Press
30 Calorie Row
50 Dumbbell Fly
30 Calorie Row
50 Triceps Extension
Ab Wheel
3 sets (pick reps. increase weekly)
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COMPETITOR
3 sets:
10 Hip Opener (seated)
8 Hamstring Floss
6 Press-up
Power Snatch + Hang Power Snatch + Overhead Squat
50% 2+2+2
60% 2+2+2
65% 2(2+2+2)
For load:
Every 1:00 for 10:00
1 Thruster
(+10/5lbs every round)
5 rounds for time:
30′ DB Front Rack Lunge 2×50/35
20/16 Calorie Bike
10 Single-Arm Devil Press 50/35
3 rounds:
3:00 Assault Runner
(rest 2:00)
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WEIGHTLIFTING
Testing Saturday
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean & Jerk
70% 1×2
75% 2×1
80% 2×1
Back Squat
70% 1×2
75% 1×1
80% 1×1
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POWERBUILDING
Week 3
EZ Bar Close Grip Bench Press
5(VL) 5(L) 5(M) 5(MH) 5(H)
Behind the Neck Press
5×10 (MH)
Hammer Strength Chest Press
5×10 (MH)
Cybex Seated Row
5×10 (MH)
Rolling Dumbbell Triceps Extension
5×10 (MH)
Incline Dumbbell Curl
5×10 (MH)
“A tiger does not shout its tigritude, it acts.”
~Wole Soyinka
