FUNCTIONAL FITNESS
Strict Press
6(L) 6(M) 6(MH) 6(H)
2 rounds for total reps:
AMRAP 6:00
2-4-6-8-10-etc…
Toes to Bar
Single-Arm Devil Press 35/25
(rest 2:00 between AMRAP’s)
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STRONGFIT
Week 2
2 rounds: (very light)
10 Hamstring Floss
10 Good Morning (bar)
10 Back Squat (bar)
Back Squat
10(L) 8(M) 6(MH) 4(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
10(L) 10(M) 2×10(H)
(rest as needed)
2 rounds for total reps:
AMRAP 6:00
2-4-6-8-10-etc…
Bar Muscle-up
Single-Arm Devil Press 50/35
(rest 2:00)
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% 2×2
80% 2×2
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
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POWERBUILDING
Cycle 1/Week 1
Box Squat (comp depth)
40% 1×5
50% 1×5
60% 1×5
55% 1×5
45% 1×5
Split Squat
3×10(M)
Leg Extension
3×12(M)
Hip Thrust
3×15(M)
Sit-up Circuit
10 Sit-up
10 Sit-up (pause half way up/down)
10 Jacknife
10 Half Way Up Sit-up
10 Half Way Down Sit-up
10 V-up
“There are three classes of people: those who see, those who see when they are shown, those who do not see.”
~Leonardo da Vinci
