FUNCTIONAL FITNESS
3 sets:
30 Russian Twist
30 Dead Bug
30 Mountain Climber
For time:
70/55 Calorie Bike
50 Toes to Bar
30 Single-Arm Devil Press 50/35
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STRONGFIT
Week 2
2 rounds: (very light)
8 Hamstring Floss
8 Slow Mountain Climber
8 Hip Openers
Goblet Squat
15(L) 12(M) 10(MH) 8(H)
Hamstring Curl
15(L) 12(M) 10(MH) 8(H)
Leg Extension
15(L) 12(M) 10(MH) 8(H)
Calf Raise
3×15 (M)
Weighted Sit-up
3×15 (M)
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COMPETITOR
2 sets:
10 DB Lateral Raise Super ROM
20 Alternating Arm Biceps Curl
30 Mountain Climber
Strict Press + Push Press
2+2, 2+2, 2+2, 2+2, 2+2
Bench Press (:03 eccentric / :01 pause)
60% 1×12
65% 1×8
70% 1×4
5 rounds for reps:
AMRAP 3:00
6 Strict Handstand Push-up
9 Burpee Box Jump Over 24/20
12 DB Lunge 2×50/35
(1:00 rest)
AMRAP 10:00
Distance on Bike
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WEIGHTLIFTING
Moderate load:
Press in Split
8-8-8-8
Moderate load:
Jerk Behind the Neck
3-3-3-3-3
Power Clean
65% 4×4
Close Grip Bench Press
65% 1×6
60% 3×6
H-Raise
3×15
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POWERBUILDING
3 Week Hypertrophy Cycle/Week 1
Leg Press
3×10 (M)
Machine Squat
3×10 (M)
Leg Extension
3×10 (M)
3 rounds:
15 Reverse Hyper (M)
15 Nautilus Ab (M)
“It is no measure of health to be well adjusted to a profoundly sick society.”
~Jiddu Krishnamurti
