FUNCTINAL FITNESS
Thruster
5(L) 5(M) 5(MH) 5(H)
(go heavier than last week)
3 rounds for time:
30/24 Calorie (choose machine)
20 DB Lunge (2×35/25)
10 Devil Press (2×35/25)
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STRONGFIT
Week 1
2 rounds: (very light)
12 Lying Side Adduction
12 Seated Arc Raise
12 Single-Arm Pullover
Bench Press
12(L) 10(M) 8(MH) 6(H)
Single-Arm Seated Row
10(L) 10(M) 10(MH) 10(H)
3 rounds:
No rest between exercises.
12 Chest Press
12 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 EZ Bar Pullover & Press
12 EZ Bar Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Face Pull
15 Triceps Pushdown
(alternate rounds with a partner)
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COMPETITOR
2 rounds: (warm-up)
1:00 Row
10 Hamstring Floss
20 Curtsy Lunge (alternating legs)
Power Snatch
70% 2×4
75% 3×3
Back Squat
6(L) 6(M) 3×6 (H)
3 rounds for time:
30/24 Calorie (choose machine)
20 DB Lunge (2×50/35)
10 Devil Press (2×50/35)
3 rounds:
8 Reverse Hyper
12 Leg Extension
15 Ab Crunch Machine
(rest 1:00-2:00)
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WEIGHTLIFTING
Preparation for State Meet. (Oct 17th)
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
75% 1×3
80% 1×3
85% 1×3
90% 3×1
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POWERBUILDING
Testing
Bench Press
1RM
“There comes a point when a dream becomes reality and reality becomes a dream.”
~Frances Farmer
