Functional Fitness
Front Squat
8(L) 8(M) 8(MH) 8(H)
For time:
2000/1600m Assault Bike
60 Goblet Lunge 53/35
30 Hang Clean 135/95
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STRONGFIT
3 rounds: (very light)
12 Prone Incline Scarecrow Press
12 Ring Row
Bench Press
12(L) 10(M) 8(MH) 6(H)
Pullover
15(L) 12(M) 10(MH) 8(H)
Alt-Arm Dumbbell Shoulder Press
4×10 (MH)
Wide Grip Pulldown
4×10 (MH)
Low Cable Fly (low pulley)
4×10 (MH)
3 rounds:
:30 EZ Bar Overhead Triceps Extension
:30 EZ Bar Biceps Curl
:30 Push-up
(alternate rounds with a partner)
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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
Build to a Heavy 3
Front Squat
Build to 3RM
For time:
2000/1600m Assault Bike
50 Pistol Squat (alt. legs)
30 Hang Clean 185/125
3 sets:
15 Weighted Ab Crunch
20 Roman Chair Leg Raise
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WEIGHTLIFTING
Cycle 1/Week 6
Snatch
70% 2×2
75% 2×1
80% 3.2.1
Snatch Pull
100% 3×3
Overhead Squat
3×3 (M)
Push Press
70% 1×3
75% 1×3
80% 3×3
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POWERBUILDING
Cycle 2/Week 1
Pause Bench Press
3×10 55%
Dumbbell Fly
4×10 (MH)
Weighted Dip
4×10 (MH)
Prone Incline Plate Raise
4×10 (MH)
Triceps Pushdown
4×10 (MH)
“Yesterday is not ours to recover, but tomorrow is ours to win or lose.”
~Lyndon B. Johnson
