FUNCTIONAL FITNESS
For load:
Every 2:00 for 10:00
2 Push Press
For time:
42-30-18
Double Under
Push-up
Double Under
*200m Run after every round
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STRONGFIT
Week 2
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Back Squat
6(L) 6(M) 6(MH) 6(H)
Dumbbell Romanian Deadlft
6(L) 6(M) 6(MH) 6(H)
Leg Extesnion
3×15 (M)
5 rounds:
:30 Assault Bike
:30 Plank Hold
:30 Rest
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COMPETITOR
3 sets:
12 Half Kneeling DB Press (each side)
12 Upright Row
12 DB Floor Press
Bench Press
75% 2×6
85% 3×4
For total reps:
Every 1:00 for 20:00
Odd minutes – Strict Pull-up
Even minutes – Strict HSPU
(choose reps prior to start)
For time:
42-30-18
Double Under
Push-up
Double Under
Calorie Ski
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WEIGHTLIFTING
Cycle 1/Week 4
Clean + Jerk
75% 2(1+2)
80% 1+2
85% 2(1+2)
Front Squat
70% 1×3
75% 1×3
80% 1×3
85% 2×2
Clean Pull
90% 1×3
100% 1×3
105% 2×2
Dip + Jerk
80% 3(2+2)
Side Plank + Leg Lift
3×8 (each side)
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POWERBUILDING
Cycle 1/Week 4
Back Squat
35% 1×8
50% 1×3
55% 1×3
60% 1×1
65% 1×1
75% 3×5
Reverse Hyper
4×12 (M)
Nautilus Ab
6×6 (rest :10)
“In nature there are neither rewards nor punishments; there are consequences.”
~Robert Green Ingersoll
