FUNCTIONAL FITNESS
Deadlift
8(L) 8(M) 8(MH) 8(H)
For time:
50 Calorie Row
40 KB Swing 53/35
30 Toes to Bar
40 Calorie Row
30 KB Swing
20 Toes to Bar
30 Calorie Row
20 KB Swing
10 Toes to Bar
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STRONGFIT
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
:30 Wall Sit
21-15-9
No rest between exercises.
Leg Press
Leg Extension
(alternate rounds with a partner)
1 round:
80m Sled Pull Shuttle
20m Farmers Carry Shuttle
60m Sled Pull Shuttle
40m Farmers Carry Shuttle
40m Sled Pull Shuttle
60m Farmers Carry Shuttle
20m Sled Pull Shuttle
80m Farmers Carry Shuttle
(alternate shuttles with a partner)
2 rounds:
15 Back Extension
:45 Plank Hold
(alternate rounds with a partner)
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COMPETITOR
3 sets:
15 Banded Crunch
12 Split Jump (total)
10 Banded Good Morning
Clean & Jerk
Build to Heavy 1
Back Squat
Build to 3RM
For time:
40-30-20-10
Calorie Row
Toes to Bar
KB Swing 53/35
3 sets:
1:00 Super Plank
(rest as needed)
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POWERBUILDING
Cycle 2/Week 1
Deadlift
3×5 65%
Deficit Deadlift
3×3 52.5%
Dumbbell Bent Row
3×10 (M)
Lat Pulldown
3×10 (M)
Alt-Arm Dumbbell Curl
3×10 (M)
“Correction does much, but encouragement does more.”
~Johann Wolfgang von Goethe
