FUNCTIONAL FITNESS
Barbell Lunge
10(L) 10(M) 10(MH) -each leg-
AMRAP 20:00
5 Shuttle Run (2×25′ = 1)
10 Single-Arm Devil Press 50/35
15 Wall Ball 20/14
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STRONGFIT
Week 1
3 rounds: (very light)
20 TKE
8 Stepdown
4 Slow Mountain Climbers
Back Squat
8(L) 8(M) 8MH) 8(H)
Machine Squat
3×12 (M)
Hamstring Curl
3×12 (M)
30-20-10
Steps Walking Lunge
Russian Kettlebell Swing
Sit-up
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COMPETITOR
10 rounds for time:
5 Shuttle Run (2×25′ = 1)
10 Hand Release Push-up
15 Calorie Row
(1:00 rest between rounds)
Shoulder to Overhead (barbell cycling)
10(L) 8(M) 6(MH) 4(H)
(unbroken, touch & go)
Bench Press
70% 1×10
75% 1×8
80% 1×6
85% 2×4
3 sets:
15 DB Lateral Raise
20 Triceps Extension (rope)
4 rounds for total calories:
:10 Ski / :50 Rest
:20 Ski / :40 Rest
:30 Ski / :30 Rest
:40 Ski / :20 Rest
:50 Ski / :10 Rest
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WEIGHTLIFTING
Tall Jerk Drill
4×3 (very light)
Jerk
60% 1×3
65% 1×3
70% 2×3
Power Clean
70% 5×3
Push Press
70% 4×4
Ab Wheel
2 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 2
Back Squat
60% 1×6
65% 1×6
60% 1×6
Machine Squat
10(L) 10(M) 10(H)
Leg Extension
12(L) 12(M) 12(H)
Back Extension
12(L) 12(M) 12(H)
Incline Sit-up
3 sets (pick reps)
“The lessons of their early youth regulated the conduct of their riper years.”
~William Godwin
