FUNCTIONAL FITNESS
Strict Press
6(L) 6(M) 6(MH) 6(H)
*follow each set with 12 upright row.
7 rounds for time:
7 Box Jump Over 24/20
7 Power Clean 115/75
14 Steps Walking Lunge
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STRONGFIT
Week 2
2 rounds: (very light)
12 Arnold Press
12 H-Raise
30 Band Pull Apart
Dumbbell Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Lat Pulldown
15(L) 12(M) 10(MH) 8(H)
4 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Lateral Raise
8-12 Machinie Dip
(alternate rounds with a partner)
21-15-9
Calorie Row
Calorie Ski Erg
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COMPETITOR
2 sets:
15 Weighted V-up
30 Russian Twist
45 Double Under
Snatch Pull
80% 1×5
90% 1×5
100% 1×5
Pull-up Pyramid (pull-up, chin-up, commando x2)
1-3-1-5-1-7-1-5-1-3-1
For time:
70 Toes to Bar
50 Single-Arm Devil Press 50/35
30 Bar Muscle-up
4 rounds for time:
40m Sled Push
40m Backwards Sled Drag
40m Sled Push
200m Recovery Jog
*Increase load each round (start at 180/135)
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WEIGHTLIFTING
3 Week Hypertrophy Cycle/Week 1
Close Grip Power Press
3×10 (M)
Machine Shoulder Press
3×10 (M)
Dumbbell Lateral Raise
3×10 (M)
Nautilus Multi-Triceps
3×10 (M)
Plate Raise
3×10 (M)
Machine Triceps Kickback
3×10 (M)
“A man who carries a cat by the tail learns something he can learn in no other way”.
~ Mark Twain
