FUNCTIONAL FITNESS
Strict Press
5-4-3-2-1
2 rounds for total reps:
AMRAP 8:00
1500/1200m Row
Max Burpee Over Row -in remaining time-
(rest 4:00 between AMRAP’s)
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STRONGFIT
Week 2
1 round: (light)
40m Sled Push
40m Lateral Sled Pull (Rt)
40m Lateral Sled Pull (Lt)
40m Backwards Drag
Belt Squat
10(L) 10(M) 10(MH) 10(H)
1 round: (medium)
40m Sled Push
40m Lateral Sled Pull (Rt)
40m Lateral Sled Pull (Lt)
40m Backwards Drag
Dumbbell RDL
10(L) 10(M) 10(MH) 10(H)
1 round: (heavy)
40m Sled Push
40m Lateral Sled Pull (Rt)
40m Lateral Sled Pull (Lt)
40m Backwards Drag
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COMPETITOR
3 sets:
8 Prone Incline Plate Raise
8 Plank KB Shoulder Drag (each side)
8 DB Pullover
“Death By Muscle-up”
Every 1:00 for 10:00
1 Ring Muscle-up
(+1 Ring Muscle-up each round)
(If you fail before 10:00, start back at 1)
DB Bench Press
8(L) 6(M) 4(MH) 2(H)
2 rounds for total reps:
AMRAP 10:00
2000/1600m Row
Max Burpee Over Row -in remaining time-
(rest 5:00 between AMRAP’s)
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WEIGHTLIFTING
Tall Jerk (Drill)
3×3
Pause Jerk (:02 in dip)
70% 2×3
75% 3×2
Power Clean from Blocks (BK)
70% 2×3
75% 3×2
Push Press
70% 2×3
75% 3×2
Close Grip Bench Press
8-8-5-5-5
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POWERBUILDING
Cycle 2/Week 7
Back Squat
2×4 85%
1/4 Squat
1×3 115%
Pause Squat
2×2 70%
GHD Hollow Hold
2x :30
“Space and light and order. Those are the things that men need just as much as they need bread or a place to sleep.”
~Le Corbusier
