FUNCTIONAL FITNESS
Deadlift
5-4-3-2-1
3 rounds for time:
7 Wall Walk
14 DB Reverse Lunge 1×50/35
21 Toes to Bar
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STRONGFIT
Week 2
“Tabata Bike”
8 rounds at medium intensity:
:10 Assault Bike
:20 Rest
5 rounds:
No rest between exercises.
8 Dumbbell Gorilla Row (two arm)
8 Dumbbell Power Clean
8 Dumbbell Thruster
8 Dumbbell Floor Press
8 Steps Dumbbell Walking Lunge (4 each leg)
(alternate rounds with a partner)
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COMPETITOR
3 sets:
8 Banded Pistol Squat (total – alt. legs)
8 Straight Legged Deadlift
8 Windshield Wiper (total)
Clean + Jerk
80% 3+3
85% 2+2
90% 3(1+1)
Back Squat
8(L) 6(M) 4(MH) 2(H)
4 rounds for time:
7 Wall Walk
14 DB Overhead Reverse Lunge 1×50/35
21 Toes to Bar
(alternate arm for overhead each round)
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POWERBUILDING
Cycle 2/Week 7
Deadlift
1×2 75%
1×2 80%
1×2 85%
Deficit Pause Deadlift (BK)
2×2 65%
Seated Row
8(L) 8(M) 8(H)
Lat Pulldown
8(L) 8(M) 8(H)
EZ Bar Curl
4×10 (M)
“Parents are the bones on which children cut their teeth.”
~Peter Ustinov
