FUNCTIONAL FITNESS
Power Clean
3(L) 2(M) 1(MH) 1(H)
AMRAP 30:00 (with a partner)
200m Run (together)
80m Sled Push 270/180
60 Russian KB Swing
40 Box Jump Over 24/20
20 Handstand Push-up
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STRONGFIT
Week 1
2 rounds: (very light)
12 Seated Lateral Raise
12 Seated Front Raise
12 Seated Rear Delt Fly
Standing Overhead Press
12(L) 10(M) 8(MH) 6(H)
Wide Lat Pulldown
10(L) 10(M) 10(MH) 10(H)
Dumbbell Incline Press
10(L) 10(M) 10(MH) 10(H)
Cable Seated Row
3×15(M)
Standing Lateral Raise
3×15(M)
3 rounds:
No rest between exercises.
15 Cable Overhead Triceps Extension
15 Cable Biceps Curl
(alternate rounds with a partner)
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COMPETITOR
2 rounds: (warm-up)
1:00 Bike
10 Jefferson Curl
20 Scorpion Stretch (alternating sides)
Deadlift
5(L) 5(M) 3×5 (H)
AMRAP 30:00 (with a partner)
200m Run (together)
100m Sled Push 270/180
80 Russian KB Swing
60 Handstand Push-up
40 Box Jump Over 24/20
20 Bar Muscle-up
3 rounds:
8 Leg Press
12 Hamstring Curl
15 Hanging Leg Raise
(rest 1:00-2:00)
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WEIGHTLIFTING
Preparation for State Meet. (Oct 17th)
Clean
70% 2×2
75% 1×1
80% 1×3
85% 3×1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
70% 1×3
75% 1×3
80% 1×3
“The final test of a leader is that he leaves behind him in other men the conviction and the will to carry on.”
~Walter Lippmann
