Functional Fitness
3 sets:
10 Strict Toes to Bar
15 Weighted Sit-up
20 Banded Good Morning
“Death by Squats”
Every 1:00 until failure…
5 Air Squat
1 Thruster 95/65
*Add 1 Thruster every round
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STRONGFIT
Week 2
Assault Bike
8 rounds:
:10 Hard
:20 Easy
Machine Squat
6×6 (increase weight weekly)
(rest :20 between sets)
9-12-15-12-9
Steps Walking Lunge
Kettlebell Swing
3 rounds:
:45 Plank Hold
:45 Wall Sit
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COMPETITOR
3 sets:
10 Arnold Press
15 Pullover (DB or Machine)
10 Windshield Wiper
Strict Press + Push Press
5+5(L) 5+5(M) 5+5(MH) 5+5(H)
Bench Press
75% 4×4
For total time:
2 rounds –
10 Power Clean 155/105
10 Box Jump Over 24/20
-then-
2 rounds –
1500/1200m Bike
800m Run
-then-
2 rounds –
10 Power Clean
10 Box Jump Over
3 sets:
15 Single-Arm DB Press (each arm)
20 Straight Bar Biceps Curl
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 2×2
75% 2×2
80% 2×2
Ab Wheel
2 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 9
Back Squat
45% 1×8
55% 1×6
65% 1×5
75% 1×3
80% 1×3
85% 1×3
1/4 Squat
1(M) 1(MH) 1(H)
Leg Press
3×12 (M)
“There’s a great power in words, if you don’t hitch too many of them together.”
~Josh Billings
