FUNCTIONAL FITNESS
For time:
400m Run
AMRAP 20:00
5 Pull-up
10 Push-up
15 Air Squat
For time:
400m Run
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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)
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COMPETITOR
3 sets:
10 Turkish Sit-up (each side)
12 Single-Leg Toes to Bar (total)
15 Med Ball Clean
Snatch
70% 1×3
75% 1×3
80% 3×3
Front Squat
80% 4×4
4 rounds for total reps/calories:
3:00 Assault Bike
2:00 Burpee
1:00 Wall Ball 20/14
3 set:
20 Deficit Reverse Lunge (each leg) 4″
20 Leg Extension
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Clean & Jerk
70% 2×2
75% 1×1
80% 2×1
85% 4×1
Back Squat
65% 2×2
75% 1×1
85% 3×1
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POWERBUILDING
Cycle 1/Week 10
Testing 3RM Next Week.
Bench Press
45% 1×8
55% 1×6
65% 1×5
75% 1×3
80% 2×2
Machine Pullover
3×8 (M)
Barbell Curl
3×8 (M)
“The wisest mind has something yet to learn.”
~George Santayana
