FUNCTIONAL FITNESS
Power Clean & Push Press
2(L) 2(M) 2(MH) 2(H)
AMRAP 15:00
60 Double Under
30 Sit-up
15 Power Snatch 75/55
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STRONGFIT
Week 2
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Romanian Deadlift
12(L) 10(M) 8(MH) 6(H)
Machine Squat
12(L) 10(M) 8(MH) 6(H)
Hip Thrust
15(L) 12(M) 10(MH) 8(H)
Barbell Sit-up
12(L) 10(M) 8(MH) 6(H)
200m Farmers Walk
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COMPETITOR
Clean & Jerk (barbell cycling)
8(L) 8(M) 8(MH)
(unbroken, touch & go)
Every 2:00 for 10:00
2 Clean & Jerk
(start at 70%)
Back Squat
Build to Heavy 1 (NOT a PR attempt)
-then-
80% of Heavy Single: 3×3
“Open 21.1”
For time: (Cap15)
1-3-6-9-15-21 Wall Walk
10-30-60-90-150-210 Double Under
3 sets:
12 Leg Extension
15 Hamstring Curl (each leg)
3 rounds for quality:
15 GHD Sit-up (:03 pause at parallel)
:40 Weighted Plank
(rest as needed)
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POWERBUILDING
Cycle 1/Week 8
Back Squat
Build to 1RM
Deadlift
Build to 5RM
“Truth is meant to save you first, and the comfort comes afterward.”
~Georges Bernanos
