FUNCTIONAL FITNESS
Deadlift
3×10
*follow each set with 15 leg press
“Isabel”
For time:
30 Power Snatch 135/95
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STRONGFIT
Week 2
Assault Bike
:10 Hard
:50 Easy
:20 Hard
:40 Easy
:30 Hard
:30 Easy
:40 Hard
:20 Easy
:50 Hard
:10 Easy
Trap Bar Farmers Carry
6x 20m (building load)
(alternate with a partner)
Sled Pull
4x 80m (building load)
(alternate with a partner)
Walking Lunge
2x 40m Walking Lunge
(1:00 plank hold after lunges)
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COMPETITOR
3 sets:
40 Bicycle Crunch
20 Med Ball Clean
10 Calorie Ski
Hang Clean + Clean + Jerk
65% 3+1+1
70% 2+1+1
75% 1+1+1
80% 2(1+1+1)
Back Squat
80% 1×4
85% 2×3
90% 3×2
For time:
30 Squat Clean Thruster 135/95
AMRAP 15:00
2:00 Row/Run/Bike/Ski (moderate pace)
1:00 Row/Run/Bike/Ski (fast pace)
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POWERBUILDING
Cycle 1/Week 1
Good Morning
8(L) 8(M) 8(MH) 8(H)
MAG Wide Pulldown
4×15 (M)
Nautilus Pullover
4×15 (M)
MAG Mid Cable Row
4×15 (M)
Prone Incline Rear Delt Fly
4×15 (M)
Cable Biceps Curl
4×15 (M)
“What can be added to the happiness of a man who is in health, out of debt, and has a clear conscience?”
~Adam Smith
