FUNCTIONAL FITNESS
DB Prone Incline Row
10(L) 8(M) 6(MH) 4(H)
*follow each set with 10 Skull Crusher
4 rounds for time with a partner:
120m Sled Push 180/135
80 Double Under
40 Push-up
(share work anyhow)
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STRONGFIT
Week 1
2 rounds: (light)
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
12 Overhead Triceps Extension
Dumbbell Incline Press
15(L) 12(M) 10(MH) 8(H)
Dumbbell Pullover
15(L) 12(M) 10(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Complete with as little rest as possible:
50 Dumbbell Skull Crusher
50 Dumbbell Hammer Curl
50 Dumbbell Lateral Raise
(partition anyhow)
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COMPETITOR
3 rounds for total reps:
AMRAP 6:00
48 Double Under
12 Wall Ball Shot 20/14
3 Muscle-up
(2:00 rest between AMRAPs)
Strict Pull-up
30 reps in as few sets as possible
(rest as needed but take big sets)
Pendlay Row
15-12-10-8
*follow each set with 12-15 EZ Bar Curls
5 rounds:
40m Sled Push 270/180
400m Run
(1:1 rest)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 2×3
75% 2×3
80% 2×2
Back Extension
3 sets (pick reps)
“Concentration is a fine antidote to anxiety.”
~Jack Nicklaus
