FUNCTIONAL FITNESS
Back Squat
5(L) 5(M) 2×5(H)
For time:
21 Power Clean 135/95
50 Double Under
15 Power Clean
50 Double Under
9 Power Clean
50 Double Under
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STRONGFIT
Week 1
Assault Bike
1:00 Easy
:30 Hard
1:00 Easy
:30 Hard
1:00 Easy
:30 Hard
1:00 Easy
Back Squat
12(L) 10(M) 8(MH) 6(H)
Hamstring Curl
15(L) 12(M) 10(MH) 8(H)
Leg Extension
15(L) 12(M) 10(MH) 8(H)
Standing Calf Raise
15(L) 12(M) 10(MH) 8(H)
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COMPETITOR
2 rounds:
500/400m Bike
12 Fire Hydrants (each leg)
8 Reverse Lunges (each leg)
3-Position Snatch (Hips, Above Knee, Floor)
65% 1+1+1
70% 2(1+1+1)
75% 3(1+1+1)
Back Squat
70% 1×5
75% 1×3
80% 1×1
85% 3×4
For time:
20 Power Clean 135/95
50 Double Under
15 Squat Clean 135/95
50 Double Under
10 Thruster 135/95
50 Double Under
5 Cluster 135/95
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
Jerk Dip
90% 1×3
100% 1×2
110% 2×1
Power Clean from blocks (BK)
75% 2×3
80% 2×3
85% 2×3
Push Press
75% 2×3
80% 2×3
85% 2×3
Close Grip Bench Press
8(L) 6(M) 4(MH) 2(H)
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POWERBUILDING
Cycle 3/Week 3
Testing Next Week
Back Squat
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 1×1
90% 1×1
95% 1×1
Hamstring Curl
3×8(M)
Weighted Sit-up
50(M)
“Form follows function – that has been misunderstood. Form and function should be one, joined in a spiritual union.”
~Frank Lloyd Wright
