FUNCTIONAL FITNESS
Back Squat
3-3-3-3-3
For time:
40-30-20-10
Weighted Sit-up
Double Under
KB Swing 53/35
Double Under
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STRONGFIT
Week 2
2 rounds: (very light)
15 H-Raise
15 Lying Side Adduction
15 Single-Arm Pullover
3 rounds:
No rest between exercises.
10-12 Incline Chest Press
10-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10-12 Chest Press
10-12 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Machine Lateral Raise
15 Pec Deck
15 Machine Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Cable Triceps Pushdown
15 Cable Biceps Curl
30 Gripper
(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
Hang Snatch (BK) + Snatch
65% 2(3+1)
70% 3(2+1)
Snatch Pull
105% 4×4
Back Squat
80% 1×3
85% 1×1
90% 1.2.1
For time:
40-30-20-10
Weighted Sit-up
Double Under
KB Swing 53/35
Double Under
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WEIGHTLIFTING
Drill (very light)
4×4 Hang Snatch High Pull
Don’t exceed 60%
Every 1:00 for 10:00
1 Muscle Snatch + 1 Power Snatch + 1 Drop Snatch
Floating Snatch Pull (straight arms)
85% 4×4
Back Squat
65% 4×4
Side Plank Hold
2x :30 (both sides)
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POWERBUILDING
Barbell Incline Press
8(L) 8(M) 1(MH) 2×8(H)
(increase heavy set by 10lbs a week, over 5 weeks)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
(increase heavy set by 10lbs a week, over 5 weeks)
Machine Incline Press
4×10 (M)
Cable Fly (high Pulley)
4×15 (M)
EZ Bar Curl
4×12 (M)
Bilsolator
4×15 (M)
“There are some things you learn best in calm, and some in storm.”
~Willa Cather
