FUNCTIONAL FITNESS
Back Squat
6(L) 6(M) 6(MH) 6(H)
For time:
3000/2400m Bike
1500/1200m Row
75 Wall Ball 20/14
(2:00 on / 1:00 off until you finish)
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STRONGFIT
Week 1
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Climber
4 rounds:
No rest between exercises.
8 Goblet Squat
8 Russian Kettlebell Swing
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Leg Extension
10 Leg Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Steps Walking Lunge (each leg)
12 Hamstring Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Nautilus Ab
15 Back Extension
(alternate rounds with a partner)
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COMPETITOR
Push Press (barbell cycling)
10(L) 10(M) 10(MH)
(unbroken, touch & go)
6 rounds each round for time:
6 Shoulder to Overhead 155/105
9 Bar Facing Burpee
12 Toes to Bar
(rounds start every 4:00)
Bench Press
Build to Heavy 3
-then-
80% of Heavy 3: 3×8
3 sets:
10 DB Incline Bench Press
15 Triceps Extension (rope)
3 rounds for quality:
Max Handstand Hold (3’x3′ box)
Max L-Hang Hold
(rest as needed)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
75% 6×2
Close Grip Bench Press
5(L) 5(M) 3(MH) 3(H)
Overhead Triceps Extension
12(L) 10(M) 8(MH) 6(H)
Lateral Raise
3×15 (M)
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POWERBUILDING
Cycle 1/Week 7
(second half of the week is HEAVY)
Back Squat
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Machine Squat
2×8 (M)
Reverse Hyper
2×20 (M)
Nautilus Ab
2×20 (M)
