FUNCTIONAL FITNESS
For load:
Every 2:00 for 10:00
5-4-3-2-1
Power Snatch
5 rounds for total reps:
AMRAP 3:00
500/400m Row
Max DB Snatch 50/35 (in remaining time)
(rest 1:00 between AMRAP’s)
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STRONGFIT
Week 3
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
15 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)
Power Snatch
10-8-6-4-2
(touch & go reps, increase load each set)
Front Squat
80% 1×4
85% 1×3
90% 2×2
5 rounds for total reps:
AMRAP 3:00
500/400m Row
Max DB Snatch 50/35 -in remaining time-
(rest 1:00)
With a partner for time:
400m Run (each)
800m Run (each)
400m Run (each)
(alternate distances with partner)
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WEIGHTLIFTING
Cycle 1/Week 5
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1.2.3
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Overhead Squat
3×3 (M)
Push Press
3×3 (M)
Wt Plank Hold
3x :20
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POWERBUILDING
Deload
Bench Press (pause if training for comp)
3×10 50%
Dumbbell Fly
3×10 (M)
Weighted Dip
3×10 (M)
Prone Incline Plate Raise
3×10 (M)
Triceps Pushdown
3×10 (M)
“The printing press is the greatest weapon in the armoury of the modern commander.”
~T. E. Lawrence
