FUNCTIONAL FITNESS
Back Squat
6-6-6-6-6
7 rounds for time:
7 Deadlift 185/125
14 Wall Ball 20/14
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STRONGFIT
Week 2
3 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Scapula Pull-up
3 rounds:
No rest between exercises.
8-12 Machine Incline Press
12-15 Cable Fly (high pully)
8-12 Machine Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Front Pulldown
12-15 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
12-15 Machine Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Biceps Curl
12-15 Triceps Extension
(alternate rounds with a partner)
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COMPETITOR
3 sets:
10 KB Kang Squat
8 Single-Arm KB Swing (alt. arms)
6 KB Windmill (3 each side)
:15 Wall Sit
Block Snatch (BK)
60% 1×3
65% 3×3
Snatch Pull
90% 1×5
95% 4×4
Back Squat
65% 1×6
70% 1×2
75% 4×4
7 rounds for time:
7 Deadlift 225/155
14 Wall Ball 20/14
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WEIGHTLIFTING
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×1
85% 1×1
Snatch Pull (straight arm)
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×1
80% 1×1
85% 1×1
90% 2×1
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POWERBUILDING
Incline Press
12(L) 10(M) 8(H)
Chest Press
12(L) 10(M) 8(H)
Pec Deck
12(L) 10(M) 8(H)
Cable Fly (high pulley)
3×15 (M)
Nautilus Mult-Biceps
12(L) 10(M) 8(H)
Flex Bisolator
3×15 (M)
“Intuition is the clear conception of the whole at once.”
~Johann Kaspar Lavater
