FUNCTIONAL FITNESS
Front Squat
6(L) 6(M) 6(MH) 6(H)
“Grettel”
10 rounds for time:
3 Power Clean 135/95
3 Bar Facing Burpees
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STRONGFIT
3 rounds: (very light)
12 Prone Incline Scarecrow Press
12 Ring Row
Bench Press
10(L) 8(M) 6(MH) 4(H)
Pullover
12(L) 10(M) 8(MH) 6(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)
“Ingrid”
10 rounds for time:
3 Power Snatch 135/95
3 Bar Facing Burpees
Thruster
8(L) 6(M) 4(MH) 2(H)
4 rounds for time:
400m Run
500m Row
60 Double Under
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WEIGHTLIFTING
Cycle 1/Week 7
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Snatch Pull
100% 2×3
110% 2×2
Overhead Squat
3×3 (M)
Push Press
70% 1×3
75% 1×3
80% 1×1
85% 2×3
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POWERBUILDING
Cycle 2/Week 2
Pause Bench Press
3×9 60%
Dumbbell Fly
4×10 (MH)
Weighted Dip
4×10 (MH)
Prone Incline Plate Raise
4×10 (MH)
Triceps Pushdown
4×10 (MH)
“If you can’t explain it simply, you don’t understand it well enough.”
~Albert Einstein
