FUNCTIONAL FITNESS
Back Squat
5×10
*follow each set with 10 partner hamstring curl
For time:
50/40 Calorie Row
50 Toes to Bar
50 Burpee
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STRONGFIT
Week 2
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
65% 5×5
Bench Press
80% 1×4
85% 2×3
90% 3×2
For time:
50 Calorie Row
50 Toes to Bar
50 Burpee
3 sets:
8 Incline Chest Press
15 Triceps Pushdown
(rest as needed)
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WEIGHTLIFTING
Jerk Behind the Neck
3-3-3
Jerk
70% 1×3
75% 2×2
80% 5×1
Power Clean
70% 2×3
80% 3×2
Close Grip Bench Press
80% 4×3
H-Raise
3×15
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POWERBUILDING
Cycle 1/Week 1
Light Pause Squat
3×5 (L)
Leg Press
8(L) 8(M) 8(MH) 8(H)
Leg Extension
4×15 (M)
4 rounds:
12 Reverse Hyper
12 Nautilus Ab
“It is always by way of pain one arrives at pleasure.”
~Marquis de Sade
