FUNCTIONAL FITNESS
Power Clean
4(L) 4(M) 4(MH) 4(H)
AMRAP 18:00
6 Hang Clean 115/75
12 Burpee Over the Bar
18 Wall Ball 20/14
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STRONGFIT
Week 1
2 rounds: (very light)
12 Lying Side Adduction
12 Single-Arm Pullover
12 Supine Scaption
Dumbbell Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Prone Incline Dumbbell Row (two hands)
15(L) 12(M) 10(MH) 8(H)
EZ Bar Pullover & Press
15(L) 12(M) 10(MH) 8(H)
Hammer Curl
15(L) 12(M) 10(MH) 8(H)
15-12-10-8
Calories on Ski Erg
Upright Row
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COMPETITOR
3 rounds: (warm-up)
500/400m Bike
12 Banded External Rotation (6 each side)
10 Scapular Pull-up
Clean
85% 5×1
Deadlift
85% 3×5
5 rounds for time:
10m Sled Push 450/360
(rest 2:1)
AMRAP 18:00
6 Hang Clean 135/95
12 Burpee Over the Bar
18 Wall Ball 20/14
3 rounds:
15 Hip Adduction
15 Hip Abduction
15 Weighted Sit-up
(rest 1:00-2:00)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1.2.1
Clean Pull
100% 3×3
Front Squat
80% 3×3
“It ain’t a bad plan to keep still occasionally even when you know what you’re talking about.”
~Kin Hubbard
