FUNCTIONAL FITNESS
Front Squat
4(L) 4(M) 4(MH) 4(H)
For time:
1000/800m Row
50 Bar Facing Burpee
30 Thruster 115/75
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STRONGFIT
Week 1
2 rounds:
12 Lying Side Adduction
12 Single-Arm Pullover
12 Rear Delt Fly
Bench Press
4×10 (M)
Prone Incline Dumbbell Row (two hands)
4×10 (M)
3 rounds:
No rest between exercises.
8 Behind the Neck Pulldown
8 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Shoulder Press
8 Neutral Grip Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Triceps Pushdown
15 Cable Biceps Curl
(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)
Snatch + Hang Snatch (AK) + Overhead Squat
60% 2+2+2
65% 2+1+2
70% 2+1+1
75% 1+1+1
Front Squat + Thruster
3+2(L) 3+2(M) 3+2(MH) 3+2(H)
For time:
1000/800m Ski
50 Bar Facing Burpee
30 Thruster 135/95
For time:
5000/4000m Assault Bike
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WEIGHTLIFTING
Muscle Snatch
5×3 (M)
Power Snatch From Blocks (BK)
5×3 (M)
Snatch High Pull
5×3 (M)
Drop Snatch
5×3 (M)
Back Squat
60% 4×4
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POWERBUILDING
Cycle 2/Week 4
Pause Bench Press
3×7 70%
Dumbbell Fly
4×8 (M)
Weighted Dip
4×8 (M)
Prone Incline Plate Raise
4×8 (M)
Triceps Pushdown
4×10 (M)
“When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?'”
~Sydney J. Harris
