FUNCTIONAL FITNESS
Bent Over Barbell Row
5×10
*follow each set with 15 Triceps Extension
6 rounds for time:
40m Sled Push 135/90
20/16 Calorie Bike
10 Pull-up
(rest 1:00)
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STRONGFIT
Week 2
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
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COMPETITOR
3 sets:
15 Weighted V-up
30 Russian Twist
45 Double Under
Snatch Pull
100% 2×5
110% 3×3
Clean Deadlift (:03 eccentric)
100% 3×3
6 rounds for time:
40m Sled Push 180/135
20/16 Calorie Bike
10 Devil Press 2×50/35
5/4 Strict Pull-up
(rest 1:00)
3 sets:
8 DB Rear Delt Fly
15 DB Biceps Curl
(rest as needed)
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WEIGHTLIFTING
Clean
70% 1×3
75% 2×2
80% 5×1
Pause Clean Pull (:02 BK)
100% 3×3
Front Squat
70% 2×3
80% 3×2
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Back Extension
3 sets (pick reps)
“If you’re going through hell, keep going.”
~Winston Churchill
