FUNCTIONAL FITNESS
Front Squat
2(L) 2(M) 2(MH) 2(H)
For time:
30 Bar Facing Burpee
50 Wall Ball 20/14
30 Clean & Jerk 95/65
50 Wall Ball
30 Bar Facing Burpee
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STRONGFIT
2 rounds: (very light)
10 Prone Incline Scarecrow Press
12 Lying Side Adduction
20 Band Pull Apart
Bench Press
8(L) 8(M) 8(MH) 8(H)
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
6 Dumbbell 1.5 Shoulder Press
12 Dumbbell Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Pullover
12 EZ Bar Curl
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
20 Rope Face Pull
20 Rope Triceps Pushdown
(alternate rounds with a partner)
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COMPETITOR
3 sets:
7 Strict Toes to Bar
5 DB Front Squat
3 Nordic Curl
Snatch + Hang Snatch (AK) + Overhead Squat
70% 2+2+2
75% 2+1+2
80% 2+1+1
85% 1+1+1
Front Squat + Thruster
2+1(L) 2+1(M) 2+1(MH) 2+1(H)
“Grettel Meets Karen”
For time:
30 Bar Facing Burpee
50 Wall Ball 20/14
30 Clean & Jerk 135/95
50 Wall Ball
30 Bar Facing Burpee
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WEIGHTLIFTING
Muscle Snatch
3-3-3-3-3
(building)
Power Snatch From Blocks (BK)
3-3-3-3-3
Snatch High Pull
3-3-3-3
Drop Snatch
3-3-3-3
Back Squat
70% 4×4
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POWERBUILDING
Cycle 2/Week 6
Pause Bench Press
3×5 80%
Dumbbell Fly
4×8 (M)
Weighted Dip
4×8 (M)
Prone Incline Plate Raise
4×8 (M)
Triceps Pushdown
4×10 (M)
“Performances are always more interesting to me when something is at stake.”
~Kirsten Prout
