FUNCTIONAL FITNESS
3 rounds for time with a partner:
80m Sled Push Shuttle 180/90
60m Sled Push Shuttle 225/135
40m Sled Push Shuttle 270/180
20m Sled Push Shuttle 315/225
(rest 2:00)
3 rounds for time:
400m Run
10 Clean & Jerk 135/95
50 Double Under
(rest 1:00)
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STRONGFIT
Week 2
2 rounds: (very light)
12 Seated Lateral Raise
12 Seated Front Raise
12 Seated Rear Delt Fly
Standing Overhead Press
10(L) 8(M) 6(MH) 4(H)
Wide Lat Pulldown
8(L) 8(M) 8(MH) 8(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
6(L) 6(M) 2×6(H)
(rest as needed)
3 rounds for time with a partner:
80m Sled Push Shuttle 225/135
60m Sled Push Shuttle 270/180
40m Sled Push Shuttle 315/225
20m Sled Push Shuttle 360/270
(rest 3:00)
5 rounds for time:
400m Run
10 Clean & Jerk 135/95
50 Double Under
(rest 1:00)
3 rounds:
8 Leg Press
12 Hamstring Curl
15 Hanging Leg Raise
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WEIGHTLIFTING
Preparation for State Meet. (Oct 17th)
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 1×3
75% 1×3
80% 1×3
“To be prepared is half the victory.”
~Miguel de Cervantes
