FUNCTIONAL FITNESS
Snatch
3(L) 2(M) 1(MH) 1(H)
For time:
21-15-9
Power Clean 135/95
Push-up (x2)
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STRONGFIT
Week 3
2 rounds: (very light)
20 TKE
10 Hamstring Floss
:20 Wall Sit
Dumbbell RDL
15(L) 12(M) 10(MH) 8(H)
Leg Press
15(L) 12(M) 10(MH) 8(H)
Hip Thrust
15(L) 12(M) 10(MH) 8(H)
3 rounds:
21 Calorie Assault Bike
15 Hanging Knee Raise
9 Back Extension
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COMPETITOR
For quality: (warm-up)
1000m Bike
20 Air Squat
20 Reverse Lunge
Clean Pull + Clean + Front Squat + Jerk
70% 1+2+2+2
75% 3(1+1+2+1)
Clean Deadlift
80% 1×6
85% 4×4
For time:
21-15-9
Power Clean 135/95
Ring Dip
3 rounds:
10 Leg Press
15 Leg Extension
20 Weighted Ab Crunch
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POWERBUILDING
Cycle 1/Week 5
Deadlift
60% 1×3
70% 1×3
80% 1×3
75% 1×3
65% 1×3
Single-Arm Nautilus Pulldown
10(L) 10(M) 10(MH) 10(H)
Single-Arm Seated Row
10(L) 10(M) 10(MH) 10(H)
Pullover
10(L) 10(M) 10(MH) 10(H)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
15 Cable Biceps Curl
(alternate rounds with a partner)
“He who has provoked the lash of wit, cannot complain that he smarts from it.”
~James Boswell
