FUNCTIONAL FITNESS
Strict Press
4(L) 3(M) 2(MH) 1(H)
3 rounds for total reps:
AMRAP 5:00
800m Run
Max Pull-up -in remaining time-
(rest 2:00 between AMRAP’s)
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STRONGFIT
Week 1
:30 Assault Bike (Fast)
1:00 Rest
Machine Squat
10(L) 8(M) 6(H) 15(MH)
Hamstring Curl
12(L) 10(M) 8(H) 20(MH)
Leg Extension
12(L) 10(M) 8(H) 20(MH)
Standing Calf Raise
12(L) 10(M) 8(H) 20(MH)
3 rounds:
15 Hanging Knee Raise
12 Back Extension
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COMPETITOR
For quality: (warm-up)
400m Ski
30 Palloff Press + Rotate (total – 15 each side)
30 DB Turkish Sit-up
Bench Press
70% 2×5
75% 3×3
Deficit Strict Handstand Push-up (4/2″)
20 reps
(as few sets as possible)
3 rounds for total reps:
AMRAP 5:00
800m Run (buy-in)
Max Bar Muscle-up -in remaining time-
(rest 2:00 between AMRAP’s)
3 rounds:
10 Barbell Sit-up
15 Incline Chest Press
20 Seated Triceps Dip
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WEIGHTLIFTING
Post Meet Deload
Drill (very light)
Jerk Balance
4×4
Pause Jerk (:02 in dip)
3-3-3-3-3
Pause Power Clean (:02 BK)
3-3-3-3-3
Push Press
4-4-4-4
Close Grip Bench
8-8-8-8
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POWERBUILDING
Cycle 1/Week 6
Box Squat (comp depth)
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3
Hip Press
10(L) 10(M) 10(MH) 10(H)
Leg Extension
3×15(M)
Reverse Hyper
3×12(M)
Sit-up
1×50
“I can’t say as ever I was lost, but I was bewildered once for three days.”
~Daniel Boone
