FUNCTIONAL FITNESS
Every 2:00 for 10:00
1 Clean & Jerk
(make consistent increases)
3 rounds for time:
21 Burpee Over the Bar
14 Deadlift 225/155
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STRONGFIT
Week 2
2 rounds: (very light)
12 External Rotation
12 Dumbbell Pec Fly
12 H-Raise
4 rounds:
No rest between exercies.
8 Dumbbell Incline Press
8 Neutral Grip Dumbbell Incline Press
(alternate rounds with a partner)
4 rounds:
No rest between exercies.
8 Behind the Neck Pulldown
8 Supinated Pulldown
(alternate rounds with a partner)
21-18-15-9
Calorie Row
Push-up
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COMPETITOR
3 rounds: (warm-up)
500/400m Bike
12 Banded External Rotation (6 each side)
10 Scapular Pull-up
Clean
65% 1×3
70% 2×2
75% 3×1
Deadlift
75% 5×5
5 rounds for load:
20/16 Calorie Row
20m Sled Push (increase load each round)
(rest 2:00)
3 rounds for time:
21 Burpee Over the Bar
7 Clean & Jerk 185/125
3 rounds:
15 Hip Adduction
15 Hip Abduction
15 Weighted Sit-up
(rest 1:00-2:00)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×3
Clean Pull
100% 2×3
110% 2×2
Front Squat
70% 2×3
80% 3×2
“When someone shows you who they are, believe them the first time.”
~Maya Angelou
