FUNCTIONAL FITNESS
Power Clean & Push Press
3(L) 3(M) 3(MH) 3(H)
3 rounds for time:
1000/800m Bike
30 DB Snatch 50/35
500/400m Ski
15 Pull-up
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STRONGFIT
Week 2
5 rounds for calories
:20 Ski Erg
:40 Rest
Single-Leg RDL
3×8 (0) (each leg)
Trap Bar Deadlift
6(L) 6(M) 6(MH) 6(H)
3 rounds:
No rest between exercises.
8-12 Machine Incline Press
12-15 Cable Fly (high pully)
12-15 Machine Triceps Kickback
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
12-15 Rear Delt Fly
12-15 Biceps Curl
(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)
Power Clean (barbell cycling)
16-12-8 (unbroken)
Thruster
6(L) 6(M) 6(MH) 6(H)
3 rounds for time:
1000/800m Bike
30 DB Snatch 50/35
500/400m Ski
15 Chest to Bar Pull-up
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POWERBUILDING
Cycle 2/Week 10
Deadlift
1RM
“Old minds are like old horses; you must exercise them if you wish to keep them in working order.”
~John Adams
