FUNCTIONAL FITNESS
Strict Press
6(L) 6(M) 6(MH) 6(H)
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
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STRONGFIT
3 rounds:
:20 Seated Knee Tucks
:20 Deadbug Toe Touch
:20 Russian Twist
:20 Side Plank Hold (Rt)
:20 Side Plank Hold (Lt)
(alternate rounds with a partner)
For time:
250m Row
500m Row
750m Row
500m Row
250m Row
(alternate rounds with a partner)
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COMPETITOR
3 sets:
12 Half Kneeling DB Press (each side)
12 Upright Row
12 DB Floor Press
For total reps:
Every 1:00 for 14:00
Odd minutes – Ring Muscle-up
Even minutes – Handstand Hold (freestanding)
(Choose reps/time prior to start)
“Lynne”
5 rounds for total reps:
Bench Press (BW/.66 BW)
Strict Pull-up
(rest 3:00)
8 rounds for time:
250/200m Ski
(1:1 rest)
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WEIGHTLIFTING
Cycle 1/Week 7
Clean & Jerk
70% 2×2
75% 1×1
80% 1×1
85% 3×1
Front Squat
70% 2×3
80% 2×3
Clean Pull
100% 3×3
Dip + Jerk
80% 3(2+2)
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POWERBUILDING
Cycle 2/Week 2
Back Squat
3×5 70%
1/4 Squat
2×3 90%
Pause Squat
2×3 62.5%
Reverse Hyper
3×12 (M)
Reverse Plank Hold
2x :30
“It’s going to be fun to watch and see how long the meek can keep the earth once they inherit it.”
~Kin Hubbard
