FUNCTIONAL FITNESS
4 sets for reps:
Max Reps Strict Pull-up
Max Reps Bar Dip
(2:00 rest)
4 rounds for time:
400m Run
30 Push-up
20 KB Swing 53/35
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STRONGFIT
Week 2
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
12(L) 10(M) 8(MH) 6(H)
Dumbbell Pullover
12(L) 10(M) 8(MH) 6(H)
Machine Dip
12(L) 10(M) 8(MH) 6(H)
Complete with as little rest as possible:
50 Dumbbell Skull Crusher
50 Dumbbell Hammer Curl
50 Dumbbell Lateral Raise
(partition as needed)
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COMPETITOR
Death By EMOM:
Every 1:00 until failure…
1 Clean & Jerk 165/115 (+1 rep each minute)
(rest 3:00)
Death By EMOM:
Every 1:00 until failure…
2 Burpee Over the Bar (+2 reps each minute)
Strict Pull-up
40 reps in as few sets as possible
(rest as needed but take big sets)
Pendlay Row
12-10-8-6
*Follow each set with 8-12 EZ Bar Curl
3 rounds:
80m Sled Push 225/160
60/48 – 40/32 – 20/16 Calorie Assault Bike
(2:00 rest)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
90% 1×3
100% 1×3
105% 2×2
Front Squat
70% 2×3
75% 2×3
80% 2×2
Back Extension
3 sets (pick reps)
“What a wonderful life I’ve had! I only wish I’d realized it sooner.”
~Sidonie Gabrielle Colette
