FUNCTIONAL FITNESS
Deadlift
4×8
*follow each set with 10 Leg Press
3 rounds for total reps:
1:00 Power Snatch 45/35
1:00 Pull-up
1:00 Box Jump (20″)
1:00 Thruster 45/35
1:00 Calorie Assault Bike
1:00 Rest
__________________
STRONGFIT
Week 3
Assault Bike
:10 Hard
:50 Easy
:20 Hard
:40 Easy
:30 Hard
:30 Easy
:40 Hard
:20 Easy
:50 Hard
:10 Easy
Trap Bar Farmers Carry
6x 20m (building load)
(alternate with a partner)
Sled Pull
4x 80m (building load)
(alternate with a partner)
Walking Lunge
2x 40m Walking Lunge
(1:00 plank hold after lunges)
___________________
COMPETITOR
3 sets:
40 Bicycle Crunch
20 Med Ball Clean
10 Calorie Ski
Power Clean + Push Press
60% 3(3+3)
Clean & Jerk
60% 3×3
Back Squat
60% 2×5
70% 3×3
3 rounds for total reps:
1:00 Power Snatch 95/65
1:00 Pull-up
1:00 Box Jump 24/20
1:00 Thruster 95/65
1:00 Calorie Assault Bike
1:00 Rest
____________________
POWERBUILDING
Cycle 1/Week 2
Good Morning
8(L) 8(M) 8(MH) 8(H)
MAG Wide Pulldown
4×15 (M)
Nautilus Pullover
4×15 (M)
MAG Mid Cable Row
4×15 (M)
Prone Incline Rear Delt Fly
4×15 (M)
Cable Biceps Curl
4×15 (M)
“Do noble things, not dream them all day long.”
~Charles Kingsley
