FUNCTIONAL FITNESS
DB Bench Press
12(L) 10(M) 8(MH) 6(H)
*follow each set with 10 DB Curl
For time:
50 Calorie Row
30 DB Snatch 50/35
10 Wall Walk
(2:00 rest)
10 Wall Walk
30 DB Snatch
50 Calorie Row
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STRONGFIT
Week 3
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Dumbbell Bench Press
12(L) 10(M) 8(MH) 6(H)
Single-Arm Dumbbell Row
12(L) 10(M) 8(MH) 6(H)
12-10-8-6
Dumbbell Incline Press
Prone Incline Dumbbell Row
(alternate rounds with a partner)
15-12-10-8
Dumbbell Pullover
Dumbbell Fly
(alternate rounds with a partner)
AMRAP 8:00
8 Cal Ski Erg
8 Hammer Curl
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COMPETITOR
5 rounds for time:
21 Calorie Ski
15 Overhead Squat 95/65
9 DBall/Sandbag Over the Shoulder 100/80
(1:1 rest)
3-Position Power Snatch (Hips, AK, Floating)
60% 1+1+1
65% 1+1+1
70% 1+1+1
75% 2(1+1+1)
Snatch Deadlift + Snatch Pull + Snatch High Pull
100% 4(2+1+1)
Front Squat (:02 eccentric, :01 pause at bottom)
70% 2×8
75% 3×6
3 sets:
12-15 Straight Legged Deadlift
12-15 Leg Extension
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WEIGHTLIFTING
Muscle Snatch
3-3-3-3-3
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×3
80% 2×3
Ab Wheel
2 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 3
Bench Press
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5
Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Incline Dumbbell Curl
4×15 (M)
Reverse Grip Triceps Pushdown
4×15 (M)
“Real firmness is good for anything; strut is good for nothing.”
~Alexander Hamilton
