FUNCTIONAL FITNESS
Deadlift
6(L) 6(M) 6(MH) 6(H)
For time:
21-18-15-12-9
Burpee Over the Bar
Thruster 75/55
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STRONGFIT
Week 3
2 rounds: (very light)
12 Banded Hip Flexion
8 Single-Leg Hip Thrust
4 Bullfrog
Deadlift
10(L) 8(M) 6(MH) 4(H)
Leg Press
15(L) 12(M) 10(MH) 8(H)
Ab Wheel
3 sets (pick reps)
6 rounds:
40m Sled Pull
(alternate rounds with a partner)
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COMPETITOR
For time:
21-18-15-12-9
Burpee Over the Bar
Thruster 95/65
For load:
Every 2:00 for 12:00
1 Clean + 1 Hang Clean + 1 Jerk
Front Squat + Back Squat
65% 3+3
70% 3+3
75% 3+3
*% based on Front Squat 1RM
3 sets:
15 Leg Extension
15 Hamstring Curl (manual/partner)
3 rounds for quality:
10-15 GHD Sit-up (:05 eccentric)
10-15 Back Extension (:05 eccentric)
(rest as needed)
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POWERBUILDING
Cycle 1/Week 4
Deadlift
45% 1×6
55% 1×4
65% 1×4
70% 1×4
75% 2×4
Single-Arm Seated Row
12(L) 10(M) 8(MH) 6(H)
Single-Arm Pulldown
12(L) 10(M) 8(MH) 6(H)
Cable High Row
3×15 (M)
3 rounds:
15 H-Raise
15 Incline Dumbbell Curl
“It is inexcusable for scientists to torture animals; let them make their experiments on journalists and politicians.”
~Henrik Ibsen
