Functional Fitness
12-10-8-6 reps of:
DB Bench Press
DB Bent Over Row
(rest as needed)
For total time:
2 rounds –
10 Clean & Jerk 95/65
10 Burpee Box Jump Over 24/20
-then-
2 rounds –
1000/800m Calorie Bike
400m Run
-then-
2 rounds –
10 Clean & Jerk
10 Burpee Box Jump Over
_____________________
STRONGFIT
Week 2
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Supine Scaption
12 Ring Row
Bench Press
6×6 (increase weight weekly)
(rest :20 between sets)
Prone Incline Dumbbell Row (two hands)
6×6 (increase weight weekly)
(rest :20 between sets)
3 rounds:
No rest between exercises.
8-12 Machine Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Machine Dip
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Pullover
Biceps Curl
(no rest)
Triceps Pushdown
4×15 (M)
_________________
COMPETITOR
3 sets:
8 Turkish Sit-up (each side)
10 Single-Leg Toes to Bar (total)
12 Med Ball Clean
Snatch + Overhead Squat
65% 3+3
70% 2(2+2)
75% 3(1+1)
Front Squat
75% 4×4
“Death By Thrusters”
Every 1:00 until failure…
2 Burpee Over the Bar
1 Thruster* 135/95
*Add 1 Thruster every minute
3 set:
15 Deficit Reverse Lunge (each leg) 4″
20 Leg Extension
__________________
WEIGHTLIFTING
Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Pull
100% 3×3
Back Squat
70% 2×2
75% 2×2
80% 2×2
Side Plank Hold
3x :20 (each side)
__________________
POWERBUILDING
Cycle 1/Week 9
Bench Press
45% 1×8
55% 1×6
65% 1×5
75% 1×3
80% 1×3
85% 1×3
Sling Shot Bench Press
1(M) 1(MH) 1(H)
Tempo Floor Dumbbell Fly (:04 ecc)
3×8 (M)
Machine Pullover
10(L) 8(M) 6(MH) 4(H)
Barbell Curl
12(L) 10(M) 8(MH) 6(H)
Machine Biceps Curl
2×15 (M)
“I hear, I know. I see, I remember. I do, I understand.”
~Confucius
