FUNCTIONAL FITNESS
Power Clean
3(L) 3(M) 3(MH) 3(H)
For time:
60 KB Swing 53/35
90/70 Calorie Bike
150 Double Under
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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
80% 1.2.1
85% 2.1.2
90% 1.2.1
Deadlift
60% 3×8 (:03 eccentric)
(rest as needed)
12 rounds for time: (6 rounds each)
40m Sled Push 270/180
40m Farmer Carry 2×70/53
(alternate rounds with a partner)
For time:
75 KB Swing 53/35
125/100 Calorie Bike
175 Double Under
3 rounds:
15 Hip Adduction
15 Hip Abduction
15 Weighted Sit-up
(rest 1:00-2:00)
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 1.2.3.2.1
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 2×3
80% 3×2
“The harder the struggle, the more glorious the triumph. Self-realization demands very great struggle.”
~Swami Sivananda
