FUNCTIONAL FITNESS
For load:
Every 2:00 for 10:00
3 Power Snatch
AMRAP 15:00
30 Double Under
15 Clean & Jerk 95/65
________________________
STRONGFIT
Week 1
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
_____________________
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
70% 2+2
75% 2+1
80% 2+1
Front Squat
80% 4×4
AMRAP 15:00
30 Double Under
15 Clean & Jerk 95/65
For time:
1 Mile Run
(1:00 on/1:00 off until complete)
__________________
WEIGHTLIFTING
Cycle 1/Week 3
Snatch
80% 5×2
Snatch Pull
100% 4×3
Overhead Squat
80% 4×3
Push Press
80% 3×5
Wt Plank Hold
3x :30
_______________________
POWERBUILDING
Cycle 1/Week 3
Bench Press (warm-up)
35% 1×8
50% 1×5
60% 1×3
65% 1×1
Bench Press from Pins (just above chest)
70% 3×5
Sling Shot Bench Press
85% 3×5
Dumbbell Bench Press
20(H)
Cybex Row
6×6 (rest :10)
Incline Dumbbell Curl
6×6 (rest :10)
“If you go long enough without a bath, even the fleas will leave you alone”.
~Ernie Pyle
