FUNCTIONAL FITNESS
Bench Press
8(L) 8(M) 8(MH) 8(H)
For time:
27-21-15-9
Barbell Shoulder to Overhead 95/65
Pull-up
Calorie Bike
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STRONGFIT
Week 3
2 rounds: (very light)
12 Hamstring Floss
12 Back Extension
:15 Side Plank Hold (both sides)
Trap Bar Deadlift
8(L) 6(M) 4(H) 10(MH)
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swing
Goblet Squat
(alternate rounds with a partner)
3 rounds:
80m Farmers Carry
25 Sit-up
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COMPETITOR
3 rounds: (warm-up)
200m Run
24 Dead Bug (12 each side)
10 Single-Arm Overhead Reverse Lunge (5 each side)
Jerk Dip + Jerk
65% 2(2+2)
70% 3(2+1)
Bench Press
70% 2×8
75% 3×6
For time:
27-21-15-9
Handstand Push-up
Chest to Bar Pull-up
Calorie Bike
3 rounds:
10 DB Kelso Shrug
12 Seated Arnold Press
15 Band External Rotation (each arm)
(rest 1:00-2:00)
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POWERBUILDING
Cycle 2/Week 3 (peak week)
Deadlift
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
Single-Arm Seated Row
12(L) 12(M) 12(MH) 12(H)
Pullover
12(L) 12(M) 12(MH) 12(H)
Wide Grip Cable High Row
3×15(M)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
15 Rope Biceps Curl
(alternate rounds with a partner)
Ab Wheel
3 sets (pick reps)
“Those who can bear all can dare all.”
~Luc de Clapiers
