FUNCTIONAL FITNESS
3 sets:
20 V-up
40 Bicycle Crunch
1:00 Plank
“Annie”
50-40-30-20-10
Double Under
Sit-up
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STRONGFIT
Week 1
2 rounds: (very light)
8 Step Down
8 Single-Leg RDL
:30 Wall Sit
15-12-9
No rest between exercises.
Russian Kettlebell Swing
Goblet Squat
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Leg Extension
Leg Press
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Back Extension
Ski Erg
(alternate rounds with a partner)
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COMPETITOR
3 sets:
10 DB Lateral Raise Super ROM
20 Alternating Arm Biceps Curl
30 Mountain Climber
Push Jerk
60% 5×5
3 rounds for time:
21-15-9
Calorie Row
Calorie Bike
Calorie Ski
(rest 3:00 between rounds)
AMRAP 20:00
80m Sled Push 135/90
(rest 1:00 between pushes)
(increase load each set)
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WEIGHTLIFTING
Press in Split
8-8-8-8
Jerk Behind the Neck
3-3-3-3-3
Power Clean
70% 2×3
75% 3×2
Close Grip Bench Press
75% 3×4
H-Raise
3×15
__________________
POWERBUILDING
3 Week Hypertrophy Cycle/Week 3
Leg Press
3×15 (M)
Machine Squat
3×15 (M)
Leg Extension
3×15 (M)
3 rounds:
15 Reverse Hyper (M)
15 Nautilus Ab (M)
“What one has not experienced, one will never understand in print.”
~Isadora Duncan
