FUNCTIONAL FITNESS
For time:
50 Double Under
40/32 Calorie Row
40 Double Under
30 Weighted Sit-up (25lbs)
30/24 Calorie Row
30 Double Under
20 Power Clean 135/95
20 Weighted Sit-up
20/16 Calorie Row
20 Double Under
10 Shoulder to Overhead 135/95
10 Power Clean
10 Weighted Sit-up
10/8 Calorie Row
10 Double Under
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STRONGFIT
Week 2
2 rounds: (very light)
15 Lateral Raise
15 Front Raise
15 Rear Delt Fly
(alternate rounds with a partner)
Complete with as little rest as possible:
50 Chest Press
50 Wide Grip Lat Pulldown
50 Shoulder Press
50 Seated Row
(complete one exercise before moving to the next)
Complete with as little rest as possible:
15-12-9
Pec Deck
Rear Delt Fly
Complete with as little rest as possible:
15-12-9
EZ Bar Biceps Curl
EZ Bar Overhead Triceps Extension
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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
Snatch
Build to Heavy 1
Clean & Jerk
Build to Heavy 1
For time:
21-15-9
Calorie Row
Calorie Bike
Calorie Ski
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WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 2×3
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×3
80% 2×3
Side Plank Hold
2x :30 (both sides)
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POWERBUILDING
Peak Week!
Barbell Incline Press
8(L) 8(M) 1(MH) 2×8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Machine Incline Press
8(L) 8(M) 8(MH) 8(H)
Cable Fly (high Pulley)
4×20 (M)
EZ Bar Preacher Curl
4×12 (M)
Bilsolator
4×10 (M)
“The man who is swimming against the stream knows the strength of it.”
~Woodrow Wilson
