Holiday Hours
7:00a – Noon
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FUNCTIONAL FITNESS
Deadlift
4×2
*follow each set with 8 Leg Press
*Gallagher*
For total time:
30 Thruster 95/65
30 Pull-up
(1:00 rest)
20 Clean & Jerk 95/65
20 Pull-up
(1:00 rest)
10 Cluster 95/65
10 Pull-up
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STRONGFIT
Week 2
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Climber
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
70% 2+1
75% 2+1
80% 2+1
85% 2(1+1)
Back Squat
70% 1×6
80% 1×4
90% 3×2
*Gallagher*
For total time:
30 Thruster 95/65
30 Pull-up
(1:00 rest)
20 Clean & Jerk 135/95
20 Chest to Bar Pull-up
(1:00 rest)
10 Cluster 185/125
10 Bar Muscle-up
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POWERBUILDING
Week 1
Deadlift (warm-up)
8(VL) 5(L) 3(M) 1(MH)
Deadlift to Above Knees
2×3 (MH)
Rack Pull from Below Knees
2×3 (MH)
Barbell Bent Row
3×10 (MH)
Good Morning
3×10 (MH)
Behind the Neck Pulldown
3×10 (MH)
“The clouds may drop down titles and estates, and wealth may seek us, but wisdom must be sought.”
~Edward Young
