FUNCTIONAL FITNESS
For load:
Every 2:00 for 10:00
5 Power Snatch
15 rounds for time:
5 Bar Facing Burpee
3 Toes to Bar
1 Deadlift 255/165
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STRONGFIT
Week 2
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 Dumbbell Bench Press
30 Calorie Row
50 Dumbbell Incline Press
30 Calorie Row
50 Dumbbell Pec Fly
30 Calorie Row
50 Triceps Extension
Ab Wheel
3 sets (pick reps. increase weekly)
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COMPETITOR
3 sets:
15 Weighted Sit-up
12 Plate Around the World (6 each way)
10 Half Kneeling Grave Digger (5 each side)
Power Snatch + Hang Power Snatch + Overhead Squat
60% 2+2+2
65% 2+2+2
70% 2(2+1+2)
Front Squat
70% 6×6
20 rounds for time:
5 Bar Facing Burpee
3 Toes to Bar
1 Clean & Jerk 225/155
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WEIGHTLIFTING
Cycle 1/Week 1
Snatch
70% 5×2
Snatch Pull
90% 4×3
Overhead Squat
75% 4×3
Push Press
70% 3×5
Wt Plank Hold
3x :30
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POWERBUILDING
Cycle 1/Week 1
Bench Press (warm-up)
35% 1×8
50% 1×5
60% 1×3
65% 1×1
Bench Press from Pins (just above chest)
65% 3×5
Sling Shot Bench Press
75% 3×5
Dumbbell Bench
20(H)
Cybex Row
6×6 (rest :10)
Incline Dumbbell Curl
6×6 (rest :10)
“It is more honorable to be raised to a throne than to be born to one. Fortune bestows the one, merit obtains the other.”
~Petrarch
