FUNCTIONAL FITNESS
Strict Press
5(L) 5(M) 2×5(H)
3 rounds for time:
500/400m Row
30 Push-up
20 Toes to Bar
10 Clean & Jerk 115/75
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STRONGFIT
Week 2
2 rounds: (very light)
15 H-Raise
15 Dumbbell Fly (pec)
30 Band Pull Apart
Bench Press
12(L) 10(M) 8(MH) 6(H)
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Wide Grip Pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
3 rounds for time:
250m Row
25 Sit-up
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COMPETITOR
2 rounds:
250/200m Ski
12 Banded External Rotation (each arm)
8 Half Kneeling DB Press (each arm)
Push Press + Jerk
70% 1+1
75% 2(1+1)
80% 3(1+1)
Bench Press
75% 1×5
80% 1×3
85% 1×1
87.5% 2×4
3 rounds for time:
500/400m Row
30 Push-up
20 Toes to Bar
10 Clean & Jerk 135/95
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 4×2
Snatch Pull
90% 1×3
100% 1×2
110% 2×1
Back Squat
70% 1×3
80% 1×2
90% 1×1
80% 1×5
Nautilus Ab
Choose a weight that you can do for 30 reps.
Do as many reps as you can without stopping.
Once you can cmplete 50 reps. Increase weight.
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POWERBUILDING
Testing
Bench Press
1RM
“There are no strangers here; Only friends you haven’t yet met.”
~William Butler Yeats
