UPPER BODY
Power Clean & Push Press
2(L) 2(M) 2(MH) 2(H)
“Andrew Asked For This”
10 rounds for time:
2 Wall Walk
4 Single-Arm Devil Press 50/35
6 Calorie Row
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STRONGFIT
Week 2
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Cliimber
Trap Bar Deadlift
8(L) 8(M) 8(MH) 8(H)
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
2 rounds:
15 Back Extension
Ab Wheel (pick reps)
Complete with as little rest as possible:
80m Sled Pull Shuttle
80m Farmers Walk
60m Sled Pull Shuttle
60m Farmers Walk
40m Sled Pull Shuttle
40m Farmers Walk
20m Sled Pull Shuttle
20m Farmers Walk
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COMPETITOR
2 rounds for quality:
200m Run
10 Alternating Arm Gorilla Row
10 Rear Delt Fly
10 Ring Push-up
On a running clock for 30:00
Snatch (every 1:00 for 12:00)
70% 4×1
75% 4×1
80% 4×1
(6:00 rest – from 12:00 to 18:00)
Clean & Jerk (every 1:00 for 12:00)
70% 4×1
75% 4×1
80% 4×1
AMRAP 7:00
1 Squat Snatch 135/95
3 Power Clean & Jerk 135/95
5 Box Jump Over 24/20
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POWERBUILDING
Cycle 2/Week 2
Seated Row
8(L) 8(M) 8(MH) 8(H)
Deadlift
35% 1×8
50% 1×5
55% 1×3
60% 1×1
70% 1×1
82.5% 1×5
Rack Pull
2(M) 2(MH) 2(H)
:10 Isometric Pull
Bent Dumbbell Row
8(M) 8(MH) 8(H)
Prone Incline Rear Delt Fly
3×15 (M)
Sorenson Hold
2x :20
“It is hard to fail, but it is worse never to have tried to succeed.”
~Theodore Roosevelt
