FUNCTIONAL FITNESS
Strict Press
8(L) 8(M) 8(MH) 8(H)
AMRAP 9:00
7 Pull-up
21 Double Under
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STRONGFIT
3 rounds:
:20 Seated Knee Tucks
:20 Deadbug Toe Touch
:20 Russian Twist
:20 Side Plank Hold (Rt)
:20 Side Plank Hold (Lt)
(alternate rounds with a partner)
4 rounds:
500m Row
(alternate rounds with a partner)
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COMPETITOR
3 sets:
12 Half Kneeling DB Press (each side)
12 Upright Row
12 DB Floor Press
Bench Press
Build to 3RM
For total reps:
Every 1:00 for 12:00
Odd minutes – Ring Muscle-up
Even minutes – Handstand Hold (freestanding)
(choose reps/time prior to start)
AMRAP 9:00
7 Chest to Bar Pull-up
21 Double Under
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WEIGHTLIFTING
Cycle 1/Week 6
Clean + Jerk
70% 2+2
75% 1+2
80% 1+1, 1+2, 1+3
Front Squat
70% 1×3
80% 1×3
90% 3×1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Dip + Jerk
80% 3(3+2)
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POWERBUILDING
Cycle 2/Week 1
Back Squat
2×7 65%
1/4 Squat
2×3 85%
Pause Squat
2×3 60%
Good Morning
2×8 (M)
Reverse Plank Hold
2x :30
“Success seems to be largely a matter of hanging on after others have let go.”
~William Feather
