FUNCTIONAL FITNESS
Front Squat
3(L) 3(M) 4(MH) 4(H)
5 rounds for time:
400m Run
12 Single-Arm Devil Press 50/35
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STRONGFIT
Week 2
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
65% 2+2+2
70% 2+1+2
75% 2+1+1
80% 1+1+1
Front Squat + Thruster
2+2(L) 2+2(M) 2+2(MH) 2+2(H)
6 rounds for time:
400m Run
10 Single-Arm Devil Press 70/50
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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
65% 4×4
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POWERBUILDING
Cycle 2/Week 5
Pause Bench Press
3×6 75%
Dumbbell Fly
4×8 (M)
Weighted Dip
4×8 (M)
Prone Incline Plate Raise
4×8 (M)
Triceps Pushdown
4×10 (M)
“Adapt or perish, now as ever, is nature’s inexorable imperative.”
~H. G. Wells
