FUNCTIONAL FITNESS
Snatch
2(L) 2(M) 2(MH) 2(H)
For time:
100 Pull-up
100 Push-up
100 Sit-up
100 Air Squat
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STRONGFIT
Week 2
2 rounds: (very light)
20 TKE
10 Hamstring Floss
:20 Wall Sit
Dumbbell RDL
15(L) 12(M) 10(MH) 8(H)
Leg Press
15(L) 12(M) 10(MH) 8(H)
Hip Thrust
15(L) 12(M) 10(MH) 8(H)
3 rounds:
21 Calorie Assault Bike
15 Hanging Knee Raise
9 Back Extension
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COMPETITOR
For quality: (warm-up)
1000m Bike
20 Air Squat
20 Reverse Lunge
Clean Pull + Clean + Front Squat + Jerk
65% 1+2+2+2
70% 2(1+1+2+1)
Clean Deadlift
75% 2×6
80% 3×4
For time:
100 Pull-up
100 Push-up
100 Sit-up
100 Air Squat
3 rounds:
10 Leg Press
15 Leg Extension
20 Weighted Ab Crunch
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POWERBUILDING
Cycle 1/Week 4
Deadlift
55% 1×3
65% 1×3
75% 1×3
70% 1×3
60% 1×3
Single-Arm Nautilus Pulldown
10(L) 10(M) 10(MH) 10(H)
Single-Arm Seated Row
10(L) 10(M) 10(MH) 10(H)
Pullover
10(L) 10(M) 10(MH) 10(H)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
15 Cable Biceps Curl
(alternate rounds with a partner)
“It is well to think well; it is divine to act well.”
~Horace Mann
