Icelandic Strength

Powerlifting, Weightlifting, Functional Fitness
Coach
Jens Andri Fylkisson

Powerlifting

Weightlifting

CrossFit

All in One Program

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
GET JACKED : Week 1 Day 1

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

Monday
GET JACKED : Week 1 Day 2

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

Tuesday
GET JACKED : Week 1 Day 3

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

Wednesday
GET JACKED : Week 1 Day 4

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

Thursday
GET JACKED : Week 1 Day 5

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

Friday
GET JACKED : Week 1 Day 6

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