FUNCTIONAL FITNESS
3 sets:
15 Strict Hanging Leg Raise
30 Bicycle Crunch
15 Weighted Sit-up
With a partner for time:
160m Sled Push 180/90
160m Farmer Carry 70/53
120m Sled Push
120m Farmer Carry
80m Sled Push
80m Farmer Carry
40m Sled Push
40m Farmer Carry
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STRONGFIT
Week 2
2 rounds: (very light)
12 External Rotation (elbow on knee)
12 Supine Scaption
12 Cuban Press
Standing Overhead Press
12(L) 10(M) 8(MH) 6(H)
3 rounds:
No rest between exercises.
8 Tempo Pec Fly (:04 ecc)
8 Tempo Rear Delt Fly (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Lateral Raise (:04 ecc)
8 Tempo Front Raise (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Biceps Curl (:04 ecc)
8 Tempo Tempo Triceps Pushdown (:04 ecc)
(alternate rounds with a partner)
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COMPETITOR
2 rounds:
200m Run
12 Banded Side Step (each way)
8 Single-Leg Glute Bridge (each leg)
Strict Muscle-up (assisted)
10 reps (as quickly as possible)
Weighted Pull-up (up weight from last week)
4×4-6 reps
For time:
80m Sled Push 180/90
80m Farmer Carry 70/53
60m Sled Push
60m Farmer Carry
40m Sled Push
40m Farmer Carry
20m Sled Push
20m Farmer Carry
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 4×2
Clean Pull
100% 4×3
Front Squat
75% 2×3
85% 3×2
Weighted Plank Hold
2x :30
“Experience is something you don’t get until just after you need it.”
~Steven Wright
