FUNCTIONAL FITNESS
Power Clean & Push Press
3(L) 3(M) 3(MH) 3(H)
5 rounds for time:
30 Double Under
20 Wall Ball 20/14
10 Burpee Box Jump Over 24/20
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STRONGFIT
Week 2
3 rounds:
No rest between exercises.
12-15 Pec Deck
12-15 Lateral Raise
12-15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Hammer Strength Incline Press
8-12 Nautilus Pullover
8-12 Hammer Strength Wide Chest
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Hammer Strength Front Pulldown
8-12 Flex Chest Press
8-12 Hammer Strength Seated Row
(alternate rounds with a partner)
AMRAP 10:00
10 Calorie Ski Erg
15 Ab Machine
10 Dumbbell Biceps Curl
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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 + Hang Snatch (AK) + Snatch
1+1+1 (L), 1+1+1 (M), 1+1+1 (MH), 1+1+1 (H)
(unbroken sets)
Front Squat + Back Squat
70% 5+5
75% 3(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)
5 rounds for time:
40 Double Under
20 Wall Ball 20/14
10 Burpee Box Jump Over 24/20
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WEIGHTLIFTING
Hang Snatch High Pull
4×4 (light-drill)
At a moderate load:
Every 2:00 for 10:00
2 Snatch Pull + 2 Power Snatch + 2 Drop Snatch
Snatch Pull
80% 4×4
Overhead Squat
65% 4×4
Ab Wheel
3 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 3
Dumbbell Bench Press
4×8(MH)
Machine Incline Press
4×8(MH)
Pec Deck
3×12(M)
Machine Dip
4×8(MH)
Cross Body Hammer Curl
4×8(MH)
Machine Preaher Curl
3×12(M)
“Fortune always favors the brave, and never helps a man who does not help himself.”
~P. T. Barnum
