FUNCTIONAL FITNESS
Deadlift
5-4-3-2-1
*follow each set with 8 Leg Press
“Aaron B”
10 rounds for time:
4 Toes to Bar
6 Deadlift 185/125
8 Burpee Over the Bar
10/8 Calorie Row
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STRONGFIT
Week 3
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Cliimber
Trap Bar Deadlift
10(L) 8(M) 6(MH) 4(H)
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swing
Goblet Squat
3 rounds:
250m Row
25 Sit-up
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COMPETITOR
3 sets:
10 DB Romanian Deadlift
10 DB Hang Muscle Clean
10 DB Front Squat
Power Clean
Build to Heavy 3
Back Squat
Build to 5RM
“Aaron B”
10 rounds for time:
2 Muscle-up
4 Squat Clean 135/95
8 Burpee Over the Bar
16/12 Calorie Row
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POWERBUILDING
Week 2
Deadlift (warm-up)
8(VL) 5(L) 3(M) 1(MH)
Deadlift to Above Knees
2×3 (MH)
Rack Pull from Below Knees
2×3 (MH)
Barbell Bent Row
4×10 (MH)
Good Morning
4×10 (MH)
Behind the Neck Pulldown
4×10 (MH)
“Work hard in silence. Let your success do the talking.”
~unknown
