FUNCTIONAL FITNESS
Front Squat
5-4-3-2-1
8 rounds each for time: (score is slowest round)
8/6 Calorie Assault Bike
10 Wall Ball 20/14
(rounds start every 2:00)
______________________
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)
______________________
COMPETITOR
3 sets:
7 Strict Toes to Bar
5 DB Front Squat
3 Nordic Curl
Snatch + Overhead Squat
80% 3+3
85% 2+2
90% 3(1+1)
Front Squat + Thruster
4+1(L) 3+1(M) 2+1(MH) 1+1(H)
10 rounds each for time: (score is slowest round)
10/7 Calorie Assault Bike
10 Wall Ball 20/14
(rounds start every 2:00)
________________________
WEIGHTLIFTING
Snatch
70% 4×3
Power Snatch from Blocks (BK)
4×3 (M)
Snatch Pull (straight arm)
90% 4×4
Back Squat
70% 2×3
75% 3×2
Decline Sit-up
2 sets (pick reps)
_____________________
POWERBUILDING
Cycle 2/Week 7
Pause Bench Press
2×4 85%
Dumbbell Fly
4×8 (M)
Weighted Dip
4×8 (M)
Prone Incline Plate Raise
4×8 (M)
Triceps Pushdown
4×10 (M)
“Only passions, great passions can elevate the soul to great things.”
~Denis Diderot
