FUNCTIONAL FITNESS
Incline Bench Press
6(L) 6(M) 6(MH) 6(H)
AMRAP 12:00
12 Hand Release Push-up
12 KB Swing 53/35
*50 Double Under every 2:00 starting at 0:00
____________________
STRONGFIT
Week 2
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
__________________
COMPETITOR
3 sets:
8 Prone Incline Plate Raise
8 Plank KB Shoulder Drag (each side)
8 DB Pullover
Push Jerk
6(L) 6(M) 6(MH) 6(H)
Every 1:00 for 10:00
Even – Strict Pull-up (unbroken set)
Odd – Strict Dip (unbroken set)
AMRAP 12:00
12 Handstand Push-up
12 KB Swing 53/35
*50 Double Under every 2:00 starting at 0:00
___________________
WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×3
80% 2×3
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 2×2
Close Grip Bench Press
5-5-5-5-5
___________________
POWERBUILDING
Cycle 2/Week 10
Back Squat
1RM
“Nine-tenths of wisdom is being wise in time.”
~Theodore Roosevelt
