FUNCTINAL FITNESS
Bent Over Barbell Row
8(L) 8(M) 8(MH) 8(H)
(go heavier than last week)
For time:
20 Toes to Bar
40 Push-up
160 Double Under
40 Push-up
20 Toes to Bar
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STRONGFIT
Week 1
2 rounds: (very light)
10 Hamstring Floss
10 Good Morning (bar)
10 Back Squat (bar)
Back Squat
12(L) 10(M) 8(MH) 6(H)
3 rounds:
No rest between exercises.
12 Leg Press
12 Hamstring Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Standing Calf Raise
15 Anterior Tibia Raise
(alternate rounds with a partner)
AMRAP 8:00
10 Calorie Assault Bike
10 Pause Sit-ups (pause 1/2 way up & down)
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COMPETITOR
2 rounds: (warm-up)
1:00 Ski
10 DB 6-Way Raise
20 Bird Dog (alternating sides)
5 rounds for load:
3 Weighted Pull-up
3 Weighted Dip
(rest 2:00 – go heavier than last week)
Bench press
8(L) 8(M) 3×8 (H)
For time:
25 Toes to Bar
50 Push-up
200 Double Under
50 Push-up
25 Toes to Bar
3 rounds:
8 DB Upright Row
12 DB Rolling Skull Crusher
:30 Weighted Plank
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WEIGHTLIFTING
Preparation for State Meet. (Oct 17th)
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×3
80% 3×2
Push Press
70% 2×4
80% 2×4
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POWERBUILDING
Testing
Back Squat
1RM
“Adapt or perish, now as ever, is nature’s inexorable imperative.”
~H. G. Wells
