FUNCTIONAL FITNESS
Front Squat
8(L) 8(M) 2×8(H)
3 rounds for time:
500/400m Row
30 Wall Ball 20/14
12 Single-Arm Devil Press 50/35
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STRONGFIT
Week 3
2 rounds: (very light)
15 H-Raise
15 Single-Arm Pullover
15 Lying Side Adduction
Dumbbell Bench Press
12(L) 10(M) 8(MH) 6(H)
Dumbbell Pullover
12(L) 10(M) 8(MH) 6(H)
Machine Incline Press
12(L) 10(M) 8(MH) 6(H)
Seated Row
12(L) 10(M) 8(MH) 6(H)
For time:
15-12-10-8
Calorie Ski Erg
Biceps Curl
Push-up
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COMPETITOR
2 rounds:
200m Ski
5 Muscle Snatch (empty bar)
10 Overhead Squat (empty bar)
Muscle Snatch
3(L) 3(M) 3(MH)
Power Snatch
55% 1×5
60% 1×5
65% 3×5
Back Squat
70% 5×5
3 rounds for time:
500/400m Row
30 Wall Ball 20/14
20 Single-Arm Devil Press 50/35
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WEIGHTLIFTING
Meet Week
Snatch
70% 2×2
75% 2×1
80% 5×1
Clean + Jerk
70% 2+1, 1+2
75% 1+1
80% 3(1+1)
Front Squat
70% 1×3
75% 1×2
80% 1×1
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POWERBUILDING
Bench Press
80% 6 sets of 3
Flex Leverage Row
8(L) 8(M) 8(MH) 8(MH)
Neutral Grip Pulldown
10(L) 10(M) 10(MH) 10(MH)
4 rounds:
No rest between exercises.
12 H-Raise
12 Incline Dumbbell Curl
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
15 Face Pull
15 Rope Pushdown
15 Rope Biceps Curl
(alternate rounds with a partner)
“Power is not revealed by striking hard or often, but by striking true.”
~Honore de Balzac
