FUNCTIONAL FITNESS
Barbell Lunge
8(L) 8(M) 8(MH) -each leg-
For time:
30 Wall Ball 20/14
50 Double Snatch 50/35
30 Wall Ball
50 Toes to Bar
30 Wall Ball
____________________
STRONGFIT
Week 2
2 rounds: (very light)
20 TKE
8 Stepdown
4 Slow Mountain Climbers
Back Squat
8(L) 8(M) 8MH) 8(H)
Machine Squat
3×10 (M)
Hamstring Curl
3×10 (M)
30-20-10
Steps Walking Lunge
Russian Kettlebell Swing
Sit-up
___________________
COMPETITOR
For time:
5-4-3-2-1 Wall Walk
20-16-12-8-4 GHD Sit-up
*30′ HS Walk after every round
For load:
Every 2:00 for 12:00
1 Jerk Dip + 1 Push Press + 1 Push Jerk
Bench Press
75% 1×8
80% 1×6
85% 1×4
90% 2×3
3 sets:
15 DB Lateral Raise
20 Triceps Extension (rope)
5 rounds for total calories:
:10 Ski / :50 Rest
:20 Ski / :40 Rest
:30 Ski / :30 Rest
:40 Ski / :20 Rest
:50 Ski / :10 Rest
___________________
WEIGHTLIFTING
Tall Jerk Drill
4×3 (very light)
Jerk
70% 2×3
75% 4×2
Power Clean
70% 2×3
75% 3×2
Push Press
70% 2×4
75% 3×3
Ab Wheel
2 sets (pick reps)
___________________
POWERBUILDING
Cycle 1/Week 3
Back Squat
60% 1×6
70% 1×6
65% 1×6
Machine Squat
10(L) 8(M) 6(H)
Leg Extension
15(L) 12(M) 10(MH) 8(H)
Back Extension
12(L) 12(M) 12(H)
Incline Sit-up
3 sets (pick reps)
“Beauty is that which is simultaneously attractive and sublime.”
~Karl Wilhelm Friedrich Schlegel
