FUNCTIONAL FITNESS
For load:
Every 2:00 for 10:00
4 Power Clean
7 rounds for time:
7 Pull-up
7 DB Shoulder to OH 2×35/25
7 Shuttle Run (2×25′ = 1)
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STRONGFIT
Week 3
2 rounds: (very light)
10 Banded Hip Flexion
8 Single-Leg Hip Thrust
6 Bullfrog
Romainian Deadlift
8(L) 8(M) 8(MH) 8(H)
Complete with as little rest as possible:
50 Lat Pulldown
15 Calorie Assault Bike
50 Seated Row
15 Calorie Assault Bike
50 Biceps Curl
15 Calorie Assault Bike
50 Back Extension
Weighted Sit-up
3×15 (pick weight)
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COMPETITOR
3 sets:
15 Banded Crunch
12 Split Jump (total)
10 Banded Good Morning
Clean + Jerk
70% 2+2
75% 2(2+2)
80% 3(2+1)
Back Squat
75% 5×5
7 rounds for time:
7 Chest to Bar Pull-up
7 DB Shoulder to OH 2×50/35
7 Shuttle Run (2×25′ = 1)
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POWERBUILDNG
Cycle 1/Week 2
Deadlift
35% 1×8
50% 1×3
55% 1×3
60% 1×1
65% 1×5
Deadlift from Block Below Knee
75% 3×3
Deadlift from Blocks Above Knee
85% 3×3
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
No rest between exercises.
8 Tempo Wide Grip Pulldown (:04 ecc)
AMRAP – Mid Grip Pulldown
AMRAP – Supinated Pulldown
“The only relevant test of the validity of a hypothesis is comparison of prediction with experience.”
~Milton Friedman
