FUNCTIONAL FITNESS
Weighted Reverse Lunge
6(L) 6(M) 6(MH) 6(H)
(each leg)
For time:
1500/1200m Row
20 Hang Power Clean 115/75
40 Toes to Bar
60 Wall Ball 20/14
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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
5(L) 5(M) 5(MH) 5(H)
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8 Machine Wide Grip Shoulder Press
8 Machine Neutral Grip Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Cybex Row
8 Neutral Grip Cybex Row
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
35 Band Pull Apart
35 Band 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
Power Snatch (barbell cycling)
16-12-8 (unbroken)
Bulgarian Split Squat
6(L) 6(M) 6(MH) 6(H)
(each leg)
For time:
1500/1200m Row
20 Hang Power Clean 155/105
40 Pistol Squat (alt. legs)
60 Toes to Bar
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Pull (straight arm)
90% 2×3
100% 2×3
Back Squat
70% 1×3
75% 1×3
80% 2×3
Decline Sit-up
2 sets (pick reps)
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POWERBUILDING
Cycle 2/Week 10
Bench Press
1RM
“Strength and growth come only through continuous effort and struggle.”
~Napoleon Hill
