FUNCTIONAL FITNESS
Barbell Bent Row
Build to Heavy 20
For time:
21 Power Clean 95/65
21 Pull-up
50 Double Under
15 Power Clean
15 Pull-up
50 Double Under
9 Power Clean
9 Pull-up
50 Double Under
___________________
STRONGFIT
Week 2
3 rounds:
10 V-Up
20 Russian Twist (10 each side)
10 Leg Lever
20 Plank with Alternating Leg Lift (10 each leg)
10 Bicycle Crunch
20 Seated Knee Tucks
“Lactic Ladders”
4 rounds for Calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
_____________________
COMPETITOR
3 sets:
3 Wall Walk
5 Wall Facing Shoulder Tap (each arm)
7 Ring Row
Deadlift
75% 1×6
80% 1×5
85% 1×4
For time:
21 Power Snatch 95/65
21 Chest to Bar Pull-up
75 Double Under
15 Power Snatch
15 Chest to Bar Pull-up
75 Double Under
9 Power Snatch
9 Chest to Bar Pull-up
75 Double Under
3 rounds for time:
80m Sled Push 180/135
(1:00 rest)
60m Sled Push 225/160
(1:00 rest)
40m Sled Push 270/180
(1:00 rest)
20m Sled Push 315/205
(1:00 rest)
______________________
WEIGHTLIFTING
Clean From Blocks (BK)
70% 2×3
75% 3×2
Clean Pull
90% 4×4
Front Squat
70% 4×4
Barbell Bent Row
8(L) 8(M) 8(H)
GHD Hollow Hold
2x :30
“An expert is a man who has made all the mistakes which can be made, in a narrow field.”
~Niels Bohr
