FUNCTIONAL FITNESS
Power Clean
Build to Heavy 3
80% of Heavy 3: 3×3 (1:00 rest)
For time:
27-21-15-9-3
Calorie Row
Thruster 75/55
Push-up
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STRONGFIT
Week 2
2 rounds: (very light)
12 Banded Good Morning
12 Reverse Lunge
6 Walkout
Dumbbell RDL
15(L) 12(M) 10(MH) 8(H)
Leg Press (single-leg)
15(L) 12(M) 10(MH) 8(H)
3 rounds:
15 Back Extension
:30 Plank Hold
With a partner:
200m Sled Pull
(partner does farmers carry durning sled pull)
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COMPETITOR
2 sets:
40 Bicycle Crunch
20 Med Ball Clean
10 Calorie Ski
Clean Pull + Power Clean + Push Jerk
Build to Heavy 2+2+1
Tempo Back Squat (:03 eccentric / :01 pause)
60% 1×12
65% 1×8
70% 1×4
For time:
33-27-21-15-9
Calorie Row
Thruster 75/55
Push-up
For time:
1000m Ski
(3:00 rest)
1000m Ski
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POWERBUILDING
3 Week Hypertrophy Cycle/Week 1
MAG Wide Grip Pulldown
3×10 (M)
MAG Mid Grip Cable Seated Row
3×10 (M)
MAG Close Grip Cable High Row
3×10 (M)
Good Morning
3×10 (M)
Barbell Shrug
3×10 (M)
Nautilus Mult-Biceps
3×10 (M)
“Do something, do something to that, and then do something to that.”
~Jasper Johns
