FUNCTIONAL FITNESS
Deadlift
3(L) 3(M) 4(MH) 4(H)
3 rounds for time:
20 Shoulder to Overhead 75/55
20 Barbell Lunge 75/55 (total – back rack)
20 Pull-up
(rest 1:00)
__________________
STRONGFIT
Week 2
2 rounds: (light)
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
12 Overhead Triceps Extension
Chest Press
8(L) 8(M) 8(MH) 8(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
For Total Distance:
1:00 Plank Hold
2:00 Backwards Drag
2:00 Farmers Carry
2:00 Rest
2:00 Sled Pull
2:00 Farmers Carry
2:00 Rest
2:00 Sled Push
1:00 Plank Hold
____________________
COMPETITOR
3 sets:
15 Banded Crunch
12 Split Jump (total)
10 Banded Good Morning
Clean + Hang Clean + Jerk
65% 2+2+2
70% 2+1+2
75% 2+1+1
80% 1+1+1
Back Squat
5(L) 5(M) 5(MH) 5(H)
3 rounds for time:
20 Shoulder to Overhead 95/65
20 Barbell Lunge 95/65 (total – back rack)
10 Bar Muscle-up
(rest 1:00)
___________________
POWERBUILDING
Cycle 2/Week 5
Deadlift (deload)
4×3 65%
Deficit Pause Deadlift (BK)
2×2 50%
Seated Row
3×8 (M)
Lat Pulldown
3×8 (M)
EZ Bar Curl
3×10 (M)
“Start where you are. Use what you have. Do what you can.”
~Arthur Ashe
