FUNCTIONAL FITNESS
DB Bench Press
15(L) 12(M) 10(MH) 8(H)
6 rounds for time:
6 Single-Arm Devil Press 50/35 (Left arm)
6 Single-Arm Push Press 50/35 (Left arm)
6 Single-Arm Devil Press (Right arm)
6 Single-Arm Push Press (Right arm)
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STRONGFIT
Week 2
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Dumbbell Bench Press
12(L) 10(M) 8(MH) 6(H)
Single-Arm Dumbbell Row
12(L) 10(M) 8(MH) 6(H)
12-10-8-6
Dumbbell Incline Press
Prone Incline Dumbbell Row
(alternate rounds with a partner)
15-12-10-8
Dumbbell Pullover
Dumbbell Fly
(alternate rounds with a partner)
AMRAP 8:00
8 Cal Ski Erg
8 Hammer Curl
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COMPETITOR
5 rounds each for time:
40/32 Calorie Row
30 Wall Ball Shot 20/14
20 Toes to Bar
*(rounds start every 7:00)
3-Position Power Snatch (Hips, AK, Floating)
60% 2(1+1+1)
65% 3(1+1+1)
Snatch Deadlift + Snatch Pull + Snatch High Pull
90% 4(2+1+1)
Front Squat
10-8-6-4 (moderately heavy each set)
Every 1:00 for 9:00
Minute 1 – :20 Chin Over Rings Hold
Minute 2 – :20 Bottom of Ring Dip Hold
Minute 3 – :20 Ring Support Hold
(rest 3:00)
Every 1:00 for 8:00
Minute 1 – 8-12 Ring Beat Swing (holding skull mat)
Minute 2 – 8-12 Wall Facing Shoulder Tap
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WEIGHTLIFTING
Muscle Snatch
3-3-3-3-3
Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Pull
90% 2×3
100% 3×2
Back Squat
70% 2×3
75% 2×2
80% 3×1
Ab Wheel
2 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 2
Bench Press
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5
Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Incline Dumbbell Curl
3×15 (M)
Reverse Grip Triceps Pushdown
3×15 (M)
“So then learn to conquer your fear. This is the only art we have to master nowadays: to look at things without fear, and to fearlessly do right.”
~Friedrich Durrenmatt
