FUNCTIONAL FITNESS
For load:
Every 2:00 for 10:00
2 Power Snatch
2 rounds for time:
1000/800m Row
25 Toes to Bar
10 Thruster 115/75
(rest 2:00)
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STRONGFIT
Week 2
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Bench Press
8(L) 8(M) 8(MH) 8(H)
Incline Dumbbell Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Pullover
8(L) 8(M) 8(MH) 8(H)
Cable Fly
3×15 (M)
3 rounds:
15 Cable Biceps Curl
15 Cable Triceps Pushdown
3 rounds:
15 Cal Ski Erg
10 Hanging Leg Raises
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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)
Hang Snatch (AK) + Power Snatch
80% 2(2+1)
85% 3(1+1)
Front Squat
75% 1×7
80% 1×5
85% 3×3
2 rounds for time:
1000/800m Row
35 Toes to Bar
10 Thruster 155/105
(rest 2:00)
3 rounds for time:
800m Run
(rest 1:1)
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WEIGHTLIFTING
Cycle 1/Week 4
Snatch
3 waves:
75% 1×2
80% 1×2
85% 1×2
Snatch Pull
90% 1×3
100% 1×3
105% 2×2
Overhead Squat
75% 3×3
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 2×2
Wt Plank Hold
3x :30
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POWERBUILDING
Cycle 1/Week 4
Bench Press (warm-up)
35% 1×8
50% 1×5
60% 1×3
65% 1×1
Bench Press from Pins (just above chest)
72.5% 3×5
Sling Shot Bench Press
90% 3×5
Dumbbell Bench
20(H)
Cybex Row
6×6 (rest :10)
Incline Dumbbell Curl
6×6 (rest :10)
“Life isn’t a matter of milestones, but of moments.”
~Rose Kennedy
