FUNCTIONAL FITNESS
For load:
Every 3:00 for 15:00
4 Weighted Pull-up
4 Weighted Dip
(rest in remaining time)
For time:
21-15-9
Power Clean 115/75
Shoulder to Overhead 115/75
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STRONGFIT
Week 1
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Dumbbell Incline Press
8(L) 8(M) 8MH) 8(H)
Dumbbell Pullover
8(L) 8(M) 8MH) 8(H)
Machine Dip
12(L) 10(M) 8MH) 6(H)
Incline Dumbbell Curl
3×15 (M)
4 rounds:
15 Machine Lateral Raise
15 Triceps Pushdown
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COMPETITOR
For quality:
30 Banded Good Morning
30 Single-Leg V-up (total)
30 Straight Arm Pulldown (band)
(partition anyhow)
Snatch Deadlift + Snatch Pull
80% 2(3+2)
90% 3(2+1)
*% based on snatch max
Deadlift
75% 3×5
Every 2:00 for 12:00 (6 sets)
4-6 Strict Pull-up + 4-6 Strict Chin-up
For time:
21-15-9
Power Clean 135/95
Wall Ball 30/20
With a partner for time:
2x20m Sled Push Shuttle 270/180 (1 each)
200m Farmer Carry 2×70/53
2x40m Sled Push Shuttle 225/160 (1 each)
200m Farmer Carry 2×70/53
2x60m Sled Push Shuttle 180/135 (1 each)
200m Farmer Carry 2×70/53
2x80m Sled Push Shuttle 135/90 (1 each)
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 2×3
Clean Pull from Blocks (BK)
110% 4×4
Front Squat
70% 1×3
75% 1×3
80% 2×2
Barbell Back Extension
3×10 (moderate load)
Barbell Sit-up
3×10 (moderate load)
“If you only have a hammer, you tend to see every problem as a nail.”
~Abraham Maslow
