FUNCTIONAL FITNESS
Strict Press
3(L) 3(M) 3(MH) 3(H)
AMRAP 10:00
4 Wall Walk
8/6 Calorie Bike
40 Double Under
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STRONGFIT
Week 2
2 rounds: (very light)
12 Banded Good Morning
6 Slow Mountain Climber
:20 Pigeon Pose (each leg)
4 rounds:
No rest between exercises.
10 Russian Kettlebell Swing
10 Goblet Squat
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Leg Extension
10 Hamstring Curl
(alternate rounds with a partner)
Sled Pull Farmers Carry
2:00 for Distance
:30 Plank Hold
2:00 for Distance
:30 Plank Hold
2:00 for Distance
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COMPETITOR
For quality: (warm-up)
400m Ski
20 Palloff Press (total – 10 each side)
20 DB Floor Press
Bench Press
70% 2×8
75% 3×6
Strict Handstand Push-up
40 reps
(as few sets as possible)
AMRAP 12:00
6 Bar Muscle-up
12/10 Calorie Bike
60 Double Under
3 rounds:
10 Incline Chest Press
15 Seated Triceps Dip
20 Barbell Sit-up
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WEIGHTLIFTING
Post Meet Deload
Drill (very light)
Jerk Balance
4×4
At a moderate load:
Pause Jerk (:02 in dip)
5×3
At a moderate load:
Pause Power Clean (:02 BK)
5×3
At a moderate load:
Push Press
4×4
At a moderate load:
Close Grip Bench
4×8
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POWERBUILDING
Cycle 1/Week 4
Box Squat (comp depth)
55% 1×3
65% 1×3
75% 1×3
70% 1×3
60% 1×3
Hip Press
10(L) 10(M) 10(MH) 10(H)
Leg Extension
3×15(M)
Reverse Hyper
3×12(M)
Sit-up
1×50
“A certain amount of opposition is a great help to a man. Kites rise against, not with, the wind.”
~Lewis Mumford
