FUNCTIONAL FITNESS
Bench Press
5×2
*follow each set with 8 Biceps Curl
*Taylor*
AMRAP 7:00
7 Burpee to 6″
7 Calorie Ski
7 KB Swing 70/53
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STRONGFIT
Week 2
2 rounds: (light)
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
12 Overhead Triceps Extension
Dumbbell Bench Press
4×15 (M)
Prone Incline Dumbbell Row (two hands)
4×15 (M)
Machine Incline Press
4×15 (M)
Cable Seated Row
4×15 (M)
4 rounds:
15 Biceps Curl
15 Cal Ski Erg
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COMPETITOR
3 sets:
10 Hip Opener (seated)
8 Hamstring Floss
6 Press-up
Snatch
80% 2×2
85% 1×1
90% 1.2.1
Snatch Pull
100% 3×4
Front Squat
70% 1×6
80% 1×4
90% 3×2
*Andrew*
5 rounds for time:
60 Double Under
40 Air Squat
20/16 Assault Bike
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×2
80% 2×2
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×3
80% 3×3
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
Week 1
EZ Bar Close Grip Bench Press
5(VL) 5(L) 5(M) 5(MH) 5(H)
Behind the Neck Press
3×10 (MH)
Hammer Strength Chest Press
3×10 (MH)
Cybex Seated Row
3×10 (MH)
Rolling Dumbbell Triceps Extension
3×10 (MH)
Incline Dumbbell Curl
3×10 (MH)
“Once men are caught up in an event, they cease to be afraid. Only the unknown frightens men.”
~Antoine de Saint-Exupery
