FUNCTIONAL FITNESS
Power Clean & Push Press
5(L) 5(M) 5(MH) 5(H)
For time:
12-10-8-6-4-2
Single-Arm Devil Press 50/35
Calorie Bike
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STRONGFIT
Week 2
2 rounds: (very light)
15 TKE
10 Single-Leg Hip Thrust
10 Steps Monter Walk (both sides)
Trap Bar Deadlift
10(L) 8(M) 6(MH) 4(H)
Dumbbell Bent Row
12(L) 10(M) 8(MH) 6(H)
2 rounds:
15 Back Extension
Ab Wheel (pick reps)
2 rounds:
80m Sled Pull Shuttle
80m Farmers Walk
40m Sled Push Shuttle
40m Farmers Walk
(alternate rounds with a partner)
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COMPETITOR
Power Clean + Hang Clean
80% 2(2+1)
85% 3(1+1)
(% based on power clean 1RM)
Clean Deadlift + Clean Pull
110% 4(2+1)
Back Squat
80% 2×5
85% 3×3
For time:
21-15-9
Deadlift 225/155
Thruster 95/65
4 rounds for time (with partner):
800m Run
(alternate rounds with partner – 4 rounds each)
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POWERBUILDING
Cycle 1/Week 5
Back Squat
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
Deadlift
55% 1×2
65% 1×2
75% 1×2
70% 1×2
60% 1×2
Barbell Shrug
10(L) 10(M) 10(MH) 10(H)
Barbell Sit-up
5×5 (increase weight weekly)
Congratulations to Jax Waddell on his commitment to play Football at Black Hills State.
