FUNCTIONAL FITNESS
Barbell Reverse Lunge
8(L) 8(M) 8(H) (each leg)
3 rounds for time:
500/400m Row
30 KB Swing 53/35
30 Front Squat 75/55
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STRONGFIT
Week 2
2 rounds:
10 Banded Good Morning
10 Air Squat
20 TKE
Deadlift
5(L) 5(M) 5(MH) 5(H) 5(MH)
10 rounds:
1:00 Row
:15 Rest
:30 Sit-up
:15 Rest
200m Farmers Carry
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COMPETITOR
3 rounds: (warm-up)
200m Run
24 Dead Bug (12 each side)
10 Single-Arm Overhead Reverse Lunge (5 each side)
Clean + Front Squat + Jerk
1+2+1 (L), 1+2+1 (M), 1+2+1 (MH), 1+2+1 (H)
(start at 55% and make consistent increases)
Front Rack Reverse Lunge (each leg)
5(L) 5(M) 5(MH) 5(H)
3 rounds:
10 Bulgarian Split Squat (each side)
15 GHD Sit-up
:30 Weighted Plank
(rest 1:00-2:00)
3 rounds for time:
750/600m Row
30 KB Swing 70/53
30 Overhead Squat 75/55
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POWERBUILDING
Cycle 1/Week 3
Dumbbell Romanian Deadlift
4×8(MH)
Seated Row
4×8(MH)
Pullover
4×8(MH)
Wide Grip Pulldown
3×12(M)
Rear Delt Fly
3×15(M)
Cable Biceps Curl
3×15(M)
Ab Wheel
3 sets (pick reps)
“Civilization rests on the fact that most people do the right thing most of the time.”
~Dean Koontz
