FUNCTIONAL FITNESS
3 sets:
20 Windshield Wiper
20 V-up
1:00 Plank
“Annie Likes to Row”
50-40-30-20-10
Double Under
Sit-up
Calorie Row
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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:
15 Banded Straight Arm Pulldown
15 Banded Front Raise
15 Band Pull Apart
Strict Press + Push Press
4+4(L) 4+4(M) 4+4(MH) 4+4(H)
Bench Press
80% 4×4
10 rounds for time:
10 Hand Release Push-up
8 DB Snatch 50/35
6 Toes to Bar
3 sets:
20 Single-Arm DB Press (each arm)
20 Straight Bar Biceps Curl
5 rounds:
3:00 Ski
1:00 Rest
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WEIGHTLIFTING
Testing Saturday
Power Snatch
70% 3×2
75% 3×2
Power Clean & Push Press
70% 3×2
75% 3×2
Snatch Pull
100% 3×3
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POWERBUILDING
Cycle 1/Week 10
Testing 3RM Next Week.
Back Squat
45% 1×8
55% 1×6
65% 1×5
75% 1×3
80% 2×2
Leg Press
3×8 (M)
“There is always room at the top.”
~Daniel Webster
