FUNCTIONAL FITNESS
Power Clean
Build to Heavy 4
3×4 at 80% of Heavy Set (1:00 rest)
For time:
20 Toes to Bar
30 DB Snatch 50/35
40 Box Jump Over 24/20
10 Toes to Bar
20 DB Snatch
30 Box Jump Over
5 Toes to Bar
10 DB Snatch
20 Box Jump Over
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STRONGFIT
Week 3
2 rounds: (very light)
15 TKE
10 Single-Leg Hip Thrust
10 Steps Monster Walk (both sides)
Leg Press
6×6 (increase weight weekly)
(rest :20 between sets)
Hamstring Curl
3×12 (M)
Hip Thrust
3×12 (M)
Nautilus Ab
3×12 (M)
Standing Calf Raise
3×12 (M)
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COMPETITOR
3 sets:
5 Lateral Lunge Ball Slam (each side)
10 Windshield Wipers (each side)
5 DB Clean & Jerk (each side)
Clean + Jerk
70% 2+1
75% 2+1
80% 3(2+1)
Back Squat
80% 4×4
For time:
10 Devil Cluster 2×50/35
20 Burpee Box Get Over (40″)
30 Pull-up
10 Devil Cluster
30 Pull-up
20 Burpee Box Get Over
10 Devil Cluster
3 sets:
20 Single-Leg RDL (each leg)
20 Banded Side Step (each way)
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POWERBUILDING
Cycle 1/Week 10
Testing 3RM Next Week.
Deadlift
45% 1×8
55% 1×6
65% 1×5
75% 1×3
80% 2×2
Single-Arm Seated Row
3×8 (M)
3 rounds:
12 H-Raise
12 Incline Dumbbell Curl
“Three grand essentials to happiness in this life are something to do, something to love, and something to hope for.”
~Joseph Addison
