FUNCTIONAL FITNESS
Power Clean & Push Press
4(L) 3(M) 2(MH) 1(H)
AMRAP 20:00
75 Double Under
50 Air Squat
25 Cal (cardio machine)
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STRONGFIT
2 rounds:
12 Plate Circle (both directions)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
Complete with as little rest as possible:
50 Chest Press
(use a weight that you can do for 12 reps)
Complete with as little rest as possible:
50 Seated Row
(use a weight that you can do for 12 reps)
Complete with as little rest as possible:
50 Incline Chest Press
(use a weight that you can do for 12 reps)
Complete with as little rest as possible:
50 Wide Grip Pulldown
(use a weight that you can do for 12 reps)
Complete with as little rest as possible:
50 Chest Fly (cable, pec deck or dumbbell)
(use a weight that you can do for 12 reps)
Complete with as little rest as possible:
50 Triceps Pushdown
(use a weight that you can do for 12 reps)
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COMPETITOR
3 rounds: (warm-up)
250/200m Row
12 Single-Arm DB Thruster (6 each arm)
10 Hanging Windshield Wiper (5 each way)
Power Snatch
Build to Heavy 1
~then~
AMRAP 1:00
Power Snatch (75% of Heavy 1)
Front Squat + Back Squat
70% 5+5
75% 5+5
80% 5+5
85% 5+5
(rest as needed)
3 rounds:
10 Single-Leg Romanian Deadlift (each side)
15 GHD Back Extension
:20 Weighted Side Plank (each side)
(rest 1:00-2:00)
AMRAP 20:00
75 Double Under
50 Air Squat
25/20 Calorie (choose machine)
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WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 3×3
Snatch Pull
90% 2×3
100% 3×2
Back Squat
70% 2×3
75% 3×2
Ab Wheel
3 sets (pick reps)
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POWERBUILDING
Cycle 2/Week 1
Bench Press
40% 1×8
50% 1×8
60% 1×8
55% 1×8
45% 1×8
Incline Dumbbell Fly
12(L) 12(M) 12(MH) 12(H)
Hammer Strength Wide Chest
12(L) 12(M) 12(MH) 12(H)
Barbell Biceps Curl
10(L) 10(M) 10(MH) 10(H)
Concentration Curl
3×12(M)
Bisolator
3×12(M)
“Everyone has talent at twenty-five. The difficulty is to have it at fifty.”
~Edgar Degas
