FUNCTIONAL FITNESS
Bench Press
8(L) 8(M) 8(MH) 8(H)
AMRAP 8:00
2-4-6-8-10-12-etc…
Box Jump Over 24/20
Calorie Row
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STRONGFIT
Week 2
:30 Assault Bike (Fast)
1:00 Rest
Machine Squat
10(L) 8(M) 6(H) 15(MH)
Hamstring Curl
12(L) 10(M) 8(H) 20(MH)
Leg Extension
12(L) 10(M) 8(H) 20(MH)
Standing Calf Raise
12(L) 10(M) 8(H) 20(MH)
3 rounds:
15 Hanging Knee Raise
12 Back Extension
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COMPETITOR
For quality: (warm-up)
400m Ski
30 Palloff Press + Rotate (total – 15 each side)
30 DB Turkish Sit-up
Bench Press
75% 2×5
80% 3×3
Deficit Strict Handstand Push-up (4/2″)
30 reps
(as few sets as possible)
AMRAP 8:00
2-4-6-8-10-12-etc…
Box Jump Over 24/20
Calorie Row
3 rounds:
10 Barbell Sit-up
15 Incline Chest Press
20 Seated Triceps Dip
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WEIGHTLIFTING
Pause Jerk (:02 in dip)
70% 2×3
75% 3×2
Pause Power Clean (:02 BK)
70% 4×3
Push Press
70% 4×4
Close Grip Bench
8(L) 8(M) 8(MH) 8(H)
Lateral Raise
3×12(MH)
Triceps Extension
3×15(MH)
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POWERBUILDING
Cycle 1/Week 7
Box Squat (comp depth)
60% 1×2
70% 1×2
80% 1×2
75% 1×2
65% 1×2
Hip Press
8(L) 8(M) 8(MH) 8(H)
Reverse Hyper
4×8(MH)
Sit-up Circuit
10 Sit-up
10 Sit-up (pause half way up/down)
10 Jacknife
10 Half Way Up Sit-up
10 Half Way Down Sit-up
10 V-up
“He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying.”
~Friedrich Nietzsche
