FUNCTIONAL FITNESS
Back Squat
4(L) 4(M) 4(MH) 4(H)
5 rounds for total reps:
1:00 Toes to Bar
1:00 Calorie Row
1:00 Air Squat
1:00 Rest
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STRONGFIT
Week 2
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Climber
4 rounds:
No rest between exercises.
8 Goblet Squat
8 Russian Kettlebell Swing
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Leg Extension
10 Leg Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Steps Walking Lunge (each leg)
12 Hamstring Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Nautilus Ab
15 Back Extension
(alternate rounds with a partner)
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COMPETITOR
Push Press (barbell cycling)
8(L) 8(M) 8(MH)
(unbroken, touch & go)
8 rounds each for time: (rounds start every 3:00)
10 Devil Press 2×50/35
10 GHD Sit-up / 10 Toes to Bar
(alternate rounds between GHD / T2B)
Bench Press
Build to Heavy 3
-then-
80% of Heavy 3: 3×8
3 sets:
12 DB Incline Bench Press
15 Triceps Extension (rope)
5 rounds for quality:
3-5 Hips to Bar
3-5 Jumping BMU Turnover
3-5 Ice Cream Maker
(rest as needed)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
75% 6×2
Push Press
70% 1×3
75% 1×3
80% 3×2
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POWERBUILDING
Cycle 1/Week 8
Deload
Testing Squat on Friday
Back Squat
40% 1×8
50% 1×3
60% 1×1
70% 1×1
75% 1×1
80% 1×1
Nautilus Ab
2×20 (M)
“To be successful, you have to have your heart in your business and your business in your heart.”
~Thomas J. Watson
