FUNCTIONAL FITNESS
For load:
Every 2:00 for 10:00
3 Push Press
For time:
150 Air Squat
100 Push-up
50 Toes to Bar
(partition anyhow)
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STRONGFIT
Week 1
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Back Squat
6(L) 6(M) 6(MH) 6(H)
Dumbbell Romanian Deadlift
6(L) 6(M) 6(MH) 6(H)
Leg Extension
3×15 (M)
5 rounds:
:30 Assault Bike
:30 Plank Hold
:30 Rest
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COMPETITOR
3 sets:
12 Half Kneeling DB Press (each side)
12 Upright Row
12 DB Floor Press
Bench Press
70% 2×8
80% 3×5
For total reps:
Every 1:00 for 18:00
Odd minutes – Strict Pull-up
Even minutes – Strict HSPU
(choose reps prior to starting)
For time:
200 Air Squat
100 Push-up
30 Bar Muscle-up
(partition anyhow)
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WEIGHTLIFTING
Cycle 1/Week 3
Clean + Jerk
80% 5(1+2)
Front Squat
85% 5×3
Clean Pull
100% 4×3
Dip + Jerk
75% 3(3+3)
Side Plank + Leg Lift
3×8 (each side)
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POWERBUILDNG
Cycle 1/Week 3
Back Squat
35% 1×8
50% 1×3
55% 1×3
60% 1×1
65% 1×1
70% 2×8
Good Morning
8(L) 8(M) 8(MH) 8(H)
Hip Press
10(L) 10(M) 10(H)
Nautilus Ab
6×6 (rest :10)
“Reason respects the differences, and imagination the similitudes of things.”
~Percy Bysshe Shelley
