FUNCTIONAL FITNESS
For load:
Every 2:00 for 10:00
5-4-3-2-1
Power Clean
For time:
21 Burpee to 6″
21 KB Swing 53/35
100′ Walking Lunge
15 Burpee to 6″
15 KB Swing
100′ Walking Lunge
9 Burpee to 6″
9 KB Swing
100′ Walking Lunge
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STRONGFIT
Week 3
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Trap Bar Deadlift
6(L) 6(M) 6(MH) 6(H)
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Leg Press
10(L) 10(M) 10(MH) 10(H)
Hamstring Curl
3×12 (M)
2:00 for Distance
Farmers Carry
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COMPETITOR
3 sets:
15 Banded Crunch
12 Split Jump (total)
10 Banded Good Morning
Clean + Jerk
75% 2+2
80% 2+1
85% 1+1
90% 2(2+1)
Back Squat
80% 1×4
85% 1×3
90% 2×2
For time:
21 Burpee to 6″
21 KB Swing 53/35
100′ Goblet Walking Lunge 53/35
18 Burpee to 6″
18 KB Swing
100′ Goblet Walking Lunge
15 Burpee to 6″
15 KB Swing
100′ Goblet Walking Lunge
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POWERBUILDING
Deload
Deadlift
2×5 60%
Deficit Deadlift
3×3 50%
Dumbbell Bent Row
3×10 (M)
Wide Grip Lat Pulldown (magnum)
3×10 (M)
Alt-Arm Dumbbell Curl
3×10 (M)
“True progress quietly and persistently moves along without notice.”
~Saint Francis de Sales
