FUNCTIONAL FITNESS
For load:
Every 1:00 for 10:00
1 Power Clean
(increase load each set)
For time:
30 Shoulder to Overhead 95/65
40 Hang Power Clean 95/65
50 Deadlift 95/65
60 Calorie Row
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STRONGFIT
Week 3
2 rounds: (very light)
12 Banded Good Morning
12 Reverse Lunge
6 Walkout
Dumbbell RDL
15(L) 12(M) 10(MH) 8(H)
Leg Press (single-leg)
15(L) 12(M) 10(MH) 8(H)
3 rounds:
15 Back Extension
:30 Plank Hold
With a partner:
200m Sled Pull
(partner does farmers carry durning sled pull)
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COMPETITOR
3 sets:
40 Bicycle Crunch
20 Med Ball Clean
10 Calorie Ski
Hang Clean + Clean + Jerk
55% 2+1+1
60% 2+1+1
65% 2+1+1
70% 2+1+1
Back Squat
70% 1×6
75% 2×5
80% 3×4
For time:
30 Power Snatch 115/80
40 Handstand Push-up
50 Box Jump Over 24/20
60 Calorie Row
3 rounds for time:
500m Ski
250m Ski (recovery pace)
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POWERBUILDING
3 Week Hypertrophy Cycle/Week 2
MAG Wide Grip Pulldown
3×12 (M)
MAG Mid Grip Cable Seated Row
3×12 (M)
MAG Close Grip Cable High Row
3×12 (M)
Good Morning
3×12 (M)
Barbell Shrug
3×12 (M)
Nautilus Mult-Biceps
3×12 (M)
“Mediocrity knows nothing higher than itself, but talent instantly recognizes genius.”
~Arthur Conan Doyle
