FUNCTIONAL FITNESS
Snatch
3(L) 3(M) 3(MH) 3(H)
For time:
21/17 Calorie (pick machine)
12 Power Clean 135/95
15/12 Calorie (pick machine)
9 Power Clean
9/7 Calorie (pick machine)
6 Power Clean
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STRONGFIT
Week 3
2 rounds: (very light)
12 Single-Leg RDL
6 Slow Mountain Climber (each leg)
12 Step Down
Trap Bar Deadlift
8(L) 6(M) 4(MH) 2(H)
AMRAP 6:00
40m Sled Push Shuttle
(alternate shuttles with a partner)
1:00 Plank Hold
AMRAP 6:00
40m Sled Pull Shuttle
(alternate shuttles with a partner)
1:00 Plank Hold
AMRAP 6:00
40m Backward Drag
(alternate shuttles with a partner)
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COMPETITOR
2 rounds: (warm-up)
1:00 Run
10 Slow Motion Mountain Climber (alternating legs)
20 Single-Leg V-up (alternating legs)
Power Clean + Push Press
80% 2(2+2)
85% 3(2+1)
Front Squat
Build to 5RM
(rest as needed)
For time:
21/17 Calorie Bike
12 Squat Clean 155/105
15/12 Calorie Bike
9 Squat Clean
9/7 Calorie Bike
6 Squat Clean
3 rounds:
8 DB Lateral Raise
12 DB Curl
:30 Hollow Hold
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POWERBUILDING
Cycle 1/Week 2
Deadlift
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5
4 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Puldown
(alternate rounds with a partner)
Cable High Row
4×15(M)
Cable Seated Row
4×15(M)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
15 Bisolator
(alternate rounds with a partner)
“I think that success is having fun.”
~Bruno Mars
