Icelandic Strength
Powerlifting, Weightlifting, Functional FitnessPowerlifting
Weightlifting
CrossFit
All in One Program
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Snatch
3 x 3 @ 100, 90, 90 %
B
Back Squat
3 x 5 @ 100, 85, 85 %
C
C
Conditioning: TESTER - 10 Rounds: 4 Burpees, 6 KB Swings, 8 Wall Balls Leaderboard instructions: Time
A
Bench Press
3 x 5 @ 100, 85, 85 %
B
Deadlift
3 x 5 @ 100, 90, 90 %
C
C
Conditioning: TESTER - Row 2k Trial, Rest 10 minutes, Run 400m all out Leaderboard instructions: Time
B
A
Skill Work: Not for Time - 3 sets: 30 Double Unders (focus on breathing and technique), Overhand Walk 30ft KB
B
Clean & Jerk
3 x 3 @ 100, 90, 90 %
C
C
Conditioning: TESTER - Row 1 km Time Trial Leaderboard instructions: Time
A
A
Muscular Imbalance Work: 3 sets: OH Unilateral Carries w/KB or DB 40 yds each arm, Strict Lat Pulldown for submaximal reps, Dips (Tricep pushdown) for submaximal reps
B
B
Conditioning: TESTER 10 RFT: 5 Overhead Squats (needed to be *HEAVY*), 10 Calorie Row, 20 Double Unders Leaderboard instructions: Time
A
Front Squat
1 x 1 @ 100 %
B
B
Conditioning: TESTER - 4 rounds for time: 10 Pendlay Row, 10 Hand Release Push-ups, 30 Walking Lunge Steps Leaderboard instructions: Time
A
Overhead Squat
3 x 3
B
B
Muscular Imbalance Work: 3 sets: Staggered carries (Farmer’s/OH) 100 ft each arm, Single Leg RDL w/KB x 10 each leg, Walking Lunge Steps x 20
