FUNCTIONAL FITNESS
Reverse Lunge
10(L) 10(M) 10(MH) 10(H)
(10 each leg)
For time:
10 Thruster 115/75
20 Toes to Bar (x2)
30 Calorie Row (x3)
8 Thruster
16 Toes to Bar
24 Calorie Row
6 Thruster
12 Toes to Bar
18 Calorie Row
4 Thruster
8 Toes to Bar
12 Calorie Row
2 Thruster
4 Toes to Bar
6 Calorie Row
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STRONGFIT
Week 2
2 rounds: (very light)
10 Prone Incline Scarecrow Press
12 Lying Side Adduction
20 Band Pull Apart
Bench Press
8(L) 8(M) 8(MH) 8(H)
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
6 Dumbbell 1.5 Shoulder Press
12 Dumbbell Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Pullover
12 EZ Bar Curl
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
20 Rope Face Pull
20 Rope Triceps Pushdown
(alternate rounds with a partner)
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COMPETITOR
3 sets:
7 Strict Toes to Bar
5 DB Front Squat
3 Nordic Curl
Snatch
Build to 1RM
Front Squat
Build to Heavy 1
*then*
Moderately Heavy 20
For time:
10-8-6-4-2
Thruster 135/95
Toes to Bar (x2)
Calorie Bike (x3)
For time:
1 Mile Run
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WEIGHTLIFTING
Snatch
70% 2×3
75% 3×2
Snatch Pull (straight arm)
90% 2×3
95% 2×3
Back Squat
70% 1×3
75% 2×2
80% 3×1
Decline Sit-up
2 sets (pick reps)
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POWERBUILDING
Cycle 2/Week 8
Pause Bench Press
2×3 90%
Either drop assistance work or:
Dumbbell Fly
3×8 (M)
Weighted Dip
3×8 (M)
Prone Incline Plate Raise
3×8 (M)
Triceps Pushdown
3×10 (M)
“If you tell the truth, you don’t have to remember anything.”
~Mark Twain
