FUNCTIONAL FITNESS
For load:
Every 2:00 for 10:00
2 Power Clean
AMRAP 15:00
60′ DB Walking Lunge 2×50/35
30 Burpee
10 Double DB Hang Snatch 2×50/35
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STRONGFIT
Week 2
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Trap Bar Deadlift
6(L) 6(M) 6(MH) 6(H)
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Leg Press
10(L) 10(M) 10(MH) 10(H)
Hamstring Curl
3×12 (M)
2:00 for Distance
Farmers Carry
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COMPETITOR
3 sets:
15 Banded Crunch
12 Split Jump (total)
10 Banded Good Morning
Clean + Jerk
75% 2+2
80% 2+1
85% 1+1
90% 2(2+1)
Back Squat
75% 1×7
80% 1×5
85% 3×3
AMRAP 20:00
90′ DB Front Rack Lunge 2×50/35
30 Burpee
15 Double DB Hang Snatch 2×50/35
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POWERBUILDING
Cycle 1/Week 4
Deadlift
35% 1×8
50% 1×3
55% 1×3
60% 1×1
65% 1×1
75% 1×5
Deadlift from Block Below Knee
85% 3×3
Deadlift from Blocks Above Knee
95% 3×3
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
“C-Bum Pulldown”
No rest between exercises.
8 Tempo Wide Grip Pulldown (:04 ecc)
AMRAP – Mid Grip Pulldown
AMRAP – Supinated Pulldown
“You work hard, and you’ll rise. But, if you’ve got any foolish notions, just knock them on the head and forget them.”
~Stephen Vincent Benet
