FUNCTIONAL FITNESS
Power Snatch
3(L) 3(M) 3(MH) 3(H)
AMRAP 12:00
8 DB Snatch 50/35
6 Toes to Bar
4 DB Box Step Over 50/35 (20″)
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STRONGFIT
Week 1
2 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
4 rounds:
No rest between exercises.
8 Bench Press
8 Lat Pulldown
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Shoulder Press
10 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Champagne Press
12 Prone Incline Dumbbell Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Pec Deck
15 Rear Delt Fly
(alternate rounds with a partner)
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COMPETITOR
5 rounds for time:
4 Shuttle Run (2×25′ = 1)
8 Devil Press 2×50/35
12 Box Jump Over 24/20
(1:00 rest between rounds)
Snatch (barbell cycling)
10(L) 10(M) 10(MH)
(unbroken, touch & go)
Every 2:00 for 10:00
3 Snatch *starting at 60%*
Front Squat
Build to Heavy 3
-then-
80% of Heavy 3: 3×8
3 sets:
10 Deficit Reverse Lunge (each leg)
20 Banded Side Step (each way)
For time:
400m Run
(1:00 rest)
800m Run
(2:00 rest)
1200m Run
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WEIGHTLIFTING
Snatch
70% 2×3
75% 1×1
80% 2×3
Snatch Pull
100% 3×3
Back Squat
70% 1×3
80% 1×1
90% 3×1
Ab Wheel
2 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 7
Bench Press
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
EZ Bar Curl
8(L) 8(M) 8(MH) 8(H)
EZ Bar Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
Dumbbell Bent Shrug
3×15 (M)
“Let us be of cheer, remembering that the misfortunes hardest to bear are those which never come.”
~Amy Lowell
