FUNCTIONAL FITNESS
Front Squat
6(L) 6(M) 6(MH) 6(H)
8 rounds for time:
8 Weighted Sit-up (25lbs)
10/8 Calorie (pick machine)
12 Wall Ball 20/14
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STRONGFIT
Week 2
2 rounds: (very light)
12 Lying Side Adduction
12 Seated Arc Raise
12 Single-Arm Pullover
Bench Press
10(L) 8(M) 6(MH) 4(H)
Single-Arm Seated Row
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Chest Press
12 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 EZ Bar Pullover & Press
12 EZ Bar Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Face Pull
15 Triceps Pushdown
(alternate rounds with a partner)
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COMPETITOR
2 rounds: (warm-up)
1:00 Row
10 Hamstring Floss
20 Curtsy Lunge (alternating legs)
Power Snatch
75% 2×3
80% 2.3.2
Back Squat
8(L) 8(M) 2×8(H)
8 rounds for time:
8 Weighted Sit-up (25lbs)
10/8 Calorie Row
12 Wall Ball 20/14
3 rounds:
8 Reverse Hyper
12 Leg Extension
15 Ab Crunch Machine
(rest 1:00-2:00)
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WEIGHTLIFTING
Preparation for State Meet. (Oct 17th)
Snatch
70% 1×3
75% 1×3
80% 3×2
Snatch Pull
90% 2×3
100% 3×2
Back Squat
70% 2×3
80% 3×2
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POWERBUILDING
Bench Press
40% 1×8
50% 1×8
60% 1×8
55% 1×8
45% 1×8
Machine Incine Press
3×10(M)
Hammer Strength Wide Chest
3×12(M)
Cable Fly (high pulley)
3×15(M)
Seated Alt-Arm Dumbbell Curl
3×10(M)
3 rounds:
No rest between exercises.
15 Triceps Pushdown
15 Cable Biceps Curl
(alternate rounds with a partner)
“Man is not the lord of beings. Man is the shepherd of Being.”
~Martin Heidegger
