FUNCTIONAL FITNESS
Deadlift
5(L) 5(M) 5(MH) 5(H)
AMRAP 9:00
3 Wall Walk
9 KB Swing 53/35
27 Double Under
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STRONGFIT
Week 3
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
:30 Wall Sit
21-15-9
No rest between exercises.
Leg Press
Leg Extension
(alternate rounds with a partner)
1 round:
80m Sled Pull Shuttle
20m Farmers Carry Shuttle
60m Sled Pull Shuttle
40m Farmers Carry Shuttle
40m Sled Pull Shuttle
60m Farmers Carry Shuttle
20m Sled Pull Shuttle
80m Farmers Carry Shuttle
(alternate shuttles with a partner)
2 rounds:
15 Back Extension
:45 Plank Hold
(alternate rounds with a partner)
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COMPETITOR
3 sets:
15 Banded Crunch
12 Split Jump (total)
10 Banded Good Morning
Clean + Hang Clean + Jerk
55% 2+2+2
60% 2+1+2
65% 2+1+1
70% 1+1+1
Back Squat
8(L) 8(M) 8(MH) 8(H)
For time:
25 DBall/Sandbag Over Shoulder 100/80
50 GHD Sit-up
200 Double Under
3 rounds for time:
500m Row
(1:1 rest)
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POWERBUILDING
Cycle 2/Week 3
Deadlift
2×5 75%
Deficit Deadlift
3×3 60%
Dumbbell Bent Row
4×10 (MH)
Lat Pulldown
4×10 (MH)
Alt-Arm Dumbbell Curl
4×10 (MH)
“The true adventurer goes forth aimless and uncalculating to meet and greet unknown fate.”
~O. Henry
