FUNCTIONAL FITNESS
Bent Over Barbell Row
12-10-8-6-4
*follow each set with 8 Triceps Extension
*Tori*
For time:
90′ Plate Push
30 Toes to Bar
20 DBall/Sandbag Clean 100/80
60′ Plate Push
20 Toes to Bar
15 Wall Walk
30′ Plate Push
10 Toes to Bar
10 DBall/Sandbag Front Squat 100/80
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STRONGFIT
Week 2
2 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
Dumbbell Shoulder Press
4×15 (M)
Dumbbell Pullover
4×15 (M)
Close Grip Power Press
4×15 (M)
MAG Wide Grip Pulldown
4×15 (M)
Lateral Raise
4×15 (M)
Triceps Pushdown
4×15 (M)
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COMPETITOR
3 sets:
6 Strict Toes to Bar
8 Reverse Lunge (each leg)
10 Banded Side Step (each way)
Deadlift
75% 1×6
80% 2×4
85% 3×3
*Tori*
For time:
90′ Handstand Walk
45 Toes to Bar
30 DBall/Sandbag Clean 100/80
60′ Handstand Walk
30 Toes to Bar
20 Wall Walk
30′ Handstand Walk
15 Toes to Bar
10 Power Snatch 155/105
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×2
80% 2×2
Clean Pull
100% 3×3
Front Squat
70% 2×3
80% 2×3
Barbell Bent Row
6(L) 6(M) 6(MH) 6(H)
“Work is not man’s punishment. It is his reward and his strength and his pleasure.”
~George Sand
