FUNCTIONAL FITNESS
For time:
50 Pull-up
400m Run
21 Thruster 95/65
800m Run
21 Thruster
400m Run
50 Pull-up
_______________
STRONGFIT
Week 2
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Incline Chest Press
10(L) 8(M) 6(H) 15(MH)
Neutral Grip Pulldown
10(L) 8(M) 6(H) 15(MH)
Machine Dip
12(L) 10(M) 8(H) 20(MH)
Low Row
10(L) 8(M) 6(H) 15(MH)
Triceps Pushdown
3×20 (M)
Rope Biceps Curl
3×20 (M)
____________________
COMPETITOR
For time:
50 Pull-up
400m Run
21 Thruster 95/65
800m Run
21 Thruster
400m Run
50 Pull-up
_______________________
WEIGHTLIFTING
Clean
70% 1×3
75% 2×2
80% 3×1
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 2×3
75% 3×2
Dumbbell Bent Row
8-8-8-8
Sit-up
1×50
“Lose not yourself in a far off time, seize the moment that is thine.”
~Friedrich Schiller
