FUNCTIONAL FITNESS
Strict Press
3-3-3-3-3
8 rounds for time:
12 Hand Release Push-up
12/9 Calorie Row
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STRONGFIT
Week 2
2 rounds: (very light)
8 Single-Leg RDL (each leg)
8 Step Down (each leg)
:30 TKE (each leg)
3 rounds with as liitle rest as possible:
15 Leg Press
15 Russian Kettlebell Swing
3 rounds with as liitle rest as possible:
12 Leg Extension
12 Hamstring Curl
3 rounds with as liitle rest as possible:
:30 Wall Sit
:30 Plank Hold
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COMPETITOR
3 sets:
4 Handstand Kick-up
8 Ice Cream Maker
12 Mountain Hiker
:15 Handstand Hold
Jerk Balance
3(L) 3(M) 3(MH)
Push Press + Jerk
65% 2(3+1)
70% 3(2+1)
Bench Press
95% 2×1
75% 2×6
7 rounds for time:
7 Deficit Handstand Push-up 4/2″
14/10 Calorie Row
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WEIGHTLIFTING
Drill (very light)
4×4 Tall Jerk
Don’t exceed 60%
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02 in dip) + 1 Jerk
Pause Power Clean (BK)
65% 4×3
Push Press
75% 4×4
Close Grip Bench Press
65% 5×5
Triceps Pushdown
3×15 (M)
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POWERBUILDING
Back Squat
65% 2×8
Good Morning
3×8 (M)
Walking Lunge
3×8 (M) (each leg)
Standing Calf Raise
15(L) 12(M) 10(MH) 8(H)
Ab Wheel
3 sets (pick reps)
“I am an optimist. It does not seem too much use being anything else.”
~Winston Churchill
