FUNCTIONAL FITNESS
Deadlift
5-5-5-5-5
For time:
21 Front Squat 135/95
400m Run
15 Front Squat
400m Run
9 Front Squat
400m Run
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STRONGFIT
Week 3
2 rounds: (very light)
10 Single-Leg RDL
10 Stepdown (each leg)
:30 TKE (each leg)
For time:
9 Dumbbell Bench
21 Gorilla Row
15 Dumbbell Bench
15 Gorilla Row
21 Dumbbell Bench
9 Gorilla Row
For time:
9 Russian Kettlebell Swing
21 Dumbbell Pullover
15 Russian Kettlebell Swing
15 Dumbbell Pullover
21 Russian Kettlebell Swing
9 Dumbbell Pullover
For time:
9 Kettlebell Deadlift (two hands)
21 Calories on the Ski Erg
15 Kettlebell Deadlift (two hands)
15 Calories on the Ski Erg
21 Kettlebell Deadlift (two hands)
9 Calories on the Ski Erg
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COMPETITOR
3 sets:
12 Press-up
8 Single-Leg Toes to Bar
4 Strict Pull-up
:15 Chin Over Bar Hold
Weighted Pull-up
6-6-6-6
(increase load from last week)
Barbell Bent Over Row
2×8 (M)
3×5 (H)
Front Squat
70% 1×5
75% 1×2
80% 4×3
For time:
21-15-9
Power Snatch 95/65
Calorie Ski
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POWERBUILDING
Nautilus Pullover
10(L) 8(M) 6(H)
Flex Leverage Row
10(L) 8(M) 6(H)
Magnum Biangular Pulldown
10(L) 8(M) 6(H)
Wide Grip Cybex Row
3×15 (M)
Nautilus Rear Delt Fly
3×20 (M)
Rope Curl
3×20 (M)
“It is not the answer that enlightens, but the question.”
~Eugene Ionesco
