FUNCTIONAL FITNESS
With a partner for time:
80m Sled Push 180/135
200m Farmer Carry 70/53
80m Sled Push
100/80 Calorie Row
150 Burpee
100/80 Calorie Row
80m Sled Push
200m Farmer Carry
80m Sled Push
__________________
STRONGFIT
Week 1
2 rounds: (very light)
12 Arnold Press
12 H-Raise
30 Band Pull Apart
3 rounds:
No rest between exercises.
8 Wide Grip Shoulder Press
8 Neutral Grip Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Chest Press
12 Pullover
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Machine Triceps Kickback
15 Cable Biceps Curl
(alternate rounds with a partner)
3 rounds:
40 Flutter Kick
30 Toe Touch Crunch
20 Russian Twist
_____________________
COMPETITOR
3 sets:
15 Weighted V-up
30 Russian Twist
45 Double Under
Snatch Pull
90% 1×3
100% 1×3
110% 1×3
Clean Deadlift
95% 3×5
Bench Press
75% 1×5
80% 2×4
85% 3×3
For time:
40-30-20-10
Double Under
GHD Sit-up
Double Under
Burpee
__________________
WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 2×3
Pause Clean Pull (:02 BK)
95% 4×4
Front Squat
75% 3×4
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Back Extension
3 sets (pick reps)
“Any change, even a change for the better, is always accompanied by drawbacks and discomforts.”
~Arnold Bennett
