FUNCTIONAL FITNESS
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Seated Row
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Wide Pulldown
8-12 Chest Press
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Pec Deck
12-15 Lateral Raise
8-12 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Rope Curl
12-15 Rope Pushdown
2-3 Wrist Roller
(alternate rounds with a partner)
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WEIGHTLIFTING
At a moderate Load:
3 Position Snatch (ground/BK/AK)
5(1+1+1)
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
3 rounds:
8 Alternating Side & Front Raise
(8 reps each way)
Overhead Triceps Extension
4×12(M)
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POWERBUILDING
Cycle 3/Week 2
Standing Shoulder Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
80% 1×1
90% 2×3
Close Grip Power Press
8(L) 8(M) 8(MH) 8(H)
Machine Lateral Raise
4×15(M)
Incline EZ Bar Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Overhead Triceps Extension
4×15(M)
Reverse Grip Triceps Pushdown
2xAMRAP
“It is the greatest of all mistakes to do nothing because you can only do little – do what you can.”
~Sydney Smith
