FUNCTIONAL FITNESS
DB Reverse Lunge (each leg)
10(L) 8(M) 6(MH)
*follow each set with 10 Partner Hamstring Curl
3 rounds for time:
400m Run
21 Wall Ball Shot 20/14
15 Pull-up
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STRONGFIT
Week 1
8 rounds:
:10 Assault Bike (hard)
:20 Assault Bike (easy)
Complete with as little rest as possible:
50 Machine Squat
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Russian Kettlebell Swing
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Leg Press
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Russian Kettlebell Swing
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Calf Raise
(use a weight that you can do 12-15 reps with)
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COMPETITOR
Push Press + Jerk
75% 2(3+1)
80% 3(2+1)
(% based on push press 1RM)
Bench Press
75% 2×6
80% 3×4
For total time:
6 rounds –
6 Shuttle Run (2×25′ = 1)
12 Burpee Box Jump Over 24/20
18/15 Calorie Ski
(1:1 rest, or alternate with partner)
(No rest between workouts)
6 rounds –
6 Power Clean 155/105 (unbroken)
12 Handstand Push-up
18/15 Calorie Row
(1:1 rest, or alternate with partner)
3 sets:
8-12 DB Shoulder Press
8-12 Rolling DB Skull Crusher
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Close Grip Bench Press
5(L) 5(M) 5(MH) 5(H)
Overhead Triceps Extension
4×12 (M)
Lateral Raise
3×15 (M)
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POWERBUILDING
Cycle 1/Week 4
Back Squat
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
Leg Press
12(L) 12(M) 12(H)
Leg Extension
12(L) 12(M) 12(H)
Standing Calf Raise
12(L) 12(M) 12(H)
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
“I look to the future because that’s where I’m going to spend the rest of my life.”
~George Burns
