FUNCTIONAL FITNESS
CF Open 25.3
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STRONGFIT
Week 2
2 rounds: (very light)
12 Banded Hip Flexion
8 Single-Leg Hip Thrust
4 Bullfrog
Deadlift
10(L) 8(M) 6(MH) 4(H)
Leg Press
15(L) 12(M) 10(MH) 8(H)
Ab Wheel
3 sets (pick reps)
6 rounds:
40m Sled Pull
(alternate rounds with a partner)
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COMPETITOR
For load:
Every 2:00 for 12:00
1 Clean Pull + 1 Power Clean + 1 Squat Clean
Front Squat + Back Squat
60% 4+4
65% 4+4
70% 4+4
(% based on Front Squat 1RM)
3 sets:
20 Leg Extension
20 Hamstring Curl (manual/partner)
2 rounds for quality:
10-15 GHD Sit-up (:05 eccentric)
10-15 Back Extension (:05 eccentric)
(rest as needed)
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POWERBUILDING
Cycle 1/Week 3
Deadlift
60% 1×6
65% 1×6
60% 1×6
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
Wide Grip Pulldown
12(L) 12(M) 12(H)
Rear Delt Fly
3×15 (M)
Rope Biceps Curl
4×15 (M)
“Thought is the wind, knowledge the sail, and mankind the vessel.”
~Augustus Hare
