FUNCTIONAL FITNESS
4 sets:
8 Bench Press
Max Rep Strict Pull-up
(2:00 rest)
3 sets for time:
2 rounds –
6 Power Clean 135/95
3 Wall Walk
-after both rounds-
20/16 Calorie Assault Bike
(2:00 rest between sets)
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STRONGFIT
Week 1
3 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
6 Tempo Ring Row (:04 ecc/:01 at top)
Incline Bench Press
8(L) 8(M) 8MH) 8(H)
Pullover
8(L) 8(M) 8MH) 8(H)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Seated Alt-Arm Dumbbell Curl
10(L) 10(M) 10(MH) 10(H)
3 rounds:
12 Plate Circle (both directions)
12 Plate Side to Side (over & back is one)
(alternate rounds with a partner)
Triceps Pushdown
4×15 (M)
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COMPETITOR
2 sets for time:
2 rounds –
8 Power Clean 135/95
4 Wall Walk
-after both rounds-
20/16 Calorie Assault Bike
(2:00 rest between sets)
For quality:
2-4-6-8-6-4-2
Strict Ring Pull-up
Strict Ring Dip
3 sets:
20 Seated Row
20 Incline DB Curl
For time:
80m Sled Push 180/135
200m Run (recovery pace)
60m Sled Push 225/160
200m Run (recovery pace)
40m Sled Push 270/180
200m Run (recovery pace)
20m Sled Push 315/225
200m Run (recovery pace)
40m Sled Push 270/180
200m Run (recovery pace)
60m Sled Push 225/160
200m Run (recovery pace)
80m Sled Push 180/135
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WEIGHTLIFTING
Clean
60% 1×3
65% 1×3
70% 2×3
Clean Pull from Blocks (BK)
90% 4×4
Front Squat
70% 4×4
Barbell Back Extension
3×10 (moderate load)
Barbell Sit-up
3×10 (moderate load)
“The secret is to work less as individuals and more as a team. As a coach, I play not my eleven best, but my best eleven.”
~Knute Rockne
