FUNCTIONAL FITNESS
Deadlift (increase from last week)
8(L) 8(M) 2×8(H)
5 rounds for total reps:
AMRAP 2:00
200m Run
Max Single-Arm Devil Press 50/35
(rest 1:00 between AMRAP’s)
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STRONGFIT
Week 3
2 rounds:
80m Sled Pull Shuttle
20m Farmers Carry
60m Sled Pull Shuttle
40m Farmers Carry
40m Sled Pull Shuttle
60m Farmers Carry
20m Sled Pull Shuttle
80m Farmers Carry
(alternate rounds with a partner)
3 rounds: (pick reps)
Ab Wheel
Back Extension
Russian Twist
:15 Side Plank Hold (both sides)
(increase reps weekly)
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COMPETITOR
2 rounds:
250/200m Row
12 Curtsy Lunge (each leg)
8 Banded Pallof Press + Rotation (each side)
3-Position Clean (Hips, Above Knee, Floor)
65% 1+1+1
70% 2(1+1+1)
75% 3(1+1+1)
Front Squat
70% 1×5
75% 1×3
80% 1×1
82.5% 4×4
5 rounds for total reps:
AMRAP 2:00
200m Run
Max Single-Arm Devil Press 50/35
(rest 1:00)
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POWERBUILDING
Cycle 3/Week 2
Deadlift
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
80% 1×1
90% 1×2
Linear T-Bar Row
8(L) 8(M) 8(MH) 8(H)
Neutral Grip Pulldown
8(L) 8(M) 8(MH) 8(H)
Single-Arm Low Row
8(L) 8(M) 8(MH) 8(H)
Prone Incline Rear Delt Fly
4×15(M)
Ab Wheel
2 sets (pick reps)
“It is not the oath that makes us believe the man, but the man the oath.”
~Aeschylus
