FUNCTIONAL FITNESS
Bent Over Barbell Row
5×6
*follow each set with 15 Triceps Extension
With a partner for time:
40-30-20-10
DB Snatch 50/35
Toes to Bar
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STRONGFIT
Week 1
2 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
Dumbbell Shoulder Press
4×15 (M)
Dumbbell Pullover
4×15 (M)
Close Grip Power Press
4×15 (M)
MAG Wide Grip Pulldown
4×15 (M)
Lateral Raise
4×15 (M)
Triceps Pushdown
4×15 (M)
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COMPETITOR
3 sets:
6 Strict Toes to Bar
8 Reverse Lunge (each leg)
10 Banded Side Step (each way)
Deadlift
65% 1×8
70% 2×6
75% 3×4
With a partner for time:
50-40-30-20-10
DB Snatch 50/35
Toes to Bar
With a partner for time:
400m Sled Push 135/95
1600m Run
*Partition however you choose
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
100% 2×3
110% 2×2
Front Squat
75% 2×3
85% 2×2
Barbell Bent Row
6(L) 6(M) 6(MH) 6(H)
Back Extension
3 sets (pick reps)
“My work is a game, a very serious game.”
~M. C. Escher
