FUNCTIONAL FITNESS
Back Squat
4×2
*follow each set with 8 Partner Hamstring Curl
*Andrew*
5 rounds for time:
60 Double Under
40 Air Squat
20/16 Assault Bike
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STRONGFIT
Week 2
2 rounds: (very light)
10 Banded Good Morning
10 Hip Opener
10 Bird Dog (alternating)
Leg Press
4×15 (M)
Walking Lunge
4×8 (steps each leg)
Leg Extension
4×15 (M)
Weighted Sit-up
4×15 (M)
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COMPETITOR
3 sets:
10 Slow Motion Mountain Climber
10 Shoulder Scaption
10 Plate Circle
Jerk
85% 3×3
Push Press
75% 2×4
80% 2×3
Bench Press
70% 1×6
80% 1×4
90% 3×2
“Taylor”
AMRAP 7:00
7 Burpee to 6″
7 Calorie Ski
7 KB Swing 70/53
WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
Power Clean
70% 2×3
80% 3×2
Close Grip Bench Press
70% 1×3
75% 1×3
80% 1×3
85% 2×3
H-Raise
3×15
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POWERBUILDING
Week 1
Back Squat (warm-up)
8(VL) 5(L) 3(M) 1(MH)
Pause Squat
3×3 (MH)
Leg Extension
3×10 (MH)
Reverse Hyper
3×10 (MH)
Nautilus Ab
3×10 (MH)

“If the battle for civilization comes down to the wimps versus the barbarians, the barbarians are going to win.”
~Thomas Sowell