FUNCTIONAL FITNESS
Deadlift
4×4
*follow each set with 10 Leg Press
*J Rizzle*
For total time:
60 Air Squat
45 Push-up
30 Pull-up
(1:00 rest)
50 Air Squat
35 Push-up
20 Pull-up
(1:00 rest)
40 Air Squat
25 Push-up
10 Pull-up
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STRONGFIT
Week 1
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Cliimber
Trap Bar Deadlift
10(L) 8(M) 6(MH) 4(H)
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swing
Goblet Squat
3 rounds:
250m Row
25 Sit-up
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COMPETITOR
3 sets:
10 DB Romanian Deadlift
10 DB Hang Muscle Clean
10 DB Front Squat
Power Clean + Clean
65% 2+1
70% 2+1
75% 2+1
80% 2(1+1)
Back Squat
80% 3×3
85% 2×2
*J Rizzle*
For total time:
21 Strict Handstand Push-up
7 Rope Climb
42 Pistol Squat (alt. legs)
(1:00 rest)
15 Deficit Strict Handstand Push-up 4/2″
5 Legless Rope Climb
30 Pistol Squat (alt. legs)
(1:00 rest)
9 Deficit Strict Handstand Push-up 6/4″
3 L-Sit Rope Climb
18 Pistol Squat (alt. legs)
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POWERBUILDING
Deload
Deadlift
8(VL) 5(L) 3(M)
Deadlift to Above Knees
2×3 (M)
Rack Pull from Below Knees
2×3 (M)
Barbell Bent Row
2×10 (M)
Good Morning
2×10 (M)
Behind the Neck Pulldown
2×10 (M)
“To find joy in work is to discover the fountain of youth.”
~Pearl S. Buck
