FUNCTIONAL FITNESS
Incline Bench Press
8(L) 8(M) 8(MH) 8(H)
3 rounds for time:
1000/800m Row
25 Push-up
25 Wall Ball 20/14
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STRONGFIT
2 rounds: (very light)
12 Banded Good Morning
8 Slow Mountain Climber (each leg)
:20 Wall Sit
4 rounds:
10 Belt Squat
10 Russian Kettlebell Swing
(alternate rounds with a partner)
4 rounds:
10 Steps Walking Lunge (each leg)
10 Hamstring Curl
(alternate rounds with a partner)
4 rounds:
15 Standing Calf Raise
15 Tibia Raise
(alternate rounds with a partner)
200m Farmers Carry
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COMPETITOR
3 sets:
8 Prone Incline Plate Raise
8 Plank KB Shoulder Drag (each side)
8 DB Pullover
5 rounds for total reps:
Bench Press (BW/.66 BW)
Bar Muscle-up
(rest 3:00 between rounds)
Single-Arm DB Press
12-10-8-6 (each arm)
3 rounds for time:
1000/800m Row
20 Handstand Push-up
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WEIGHTLIFTING
Jerk
70% 1×3
75% 2×2
80% 5×1
Power Clean
70% 2×3
80% 3×2
Push Press
70% 2×3
80% 2×3
Close Grip Bench Press
8-8-5-5-5
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POWERBUILDING
Cycle 2/Week 9
TESTING NEXT WEEK
Back Squat
1×2 95%
“Success is a state of mind. If you want success, start thinking of yourself as a success.”
~Joyce Brothers
