FUNCTIONAL FITNESS
Front Squat
5(L) 5(M) 5(MH) 5(H)
For time:
4-8-12-16-20
Single-Arm DB Thruster 35/25
Weighted Sit-up 35/25
*200m Run after every round
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lying Side Adduction
12 Seated Arc Raise
12 Single-Arm Pullover
Bench Press
8(L) 6(M) 4(MH) 2(H)
Single-Arm Seated Row
6(L) 6(M) 6(MH) 6((H)
3 rounds:
No rest between exercises.
12 Chest Press
12 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 EZ Bar Pullover & Press
12 EZ Bar Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Face Pull
15 Triceps Pushdown
(alternate rounds with a partner)
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COMPETITOR
2 rounds: (warm-up)
1:00 Row
10 Hamstring Floss
20 Curtsy Lunge (alternating legs)
Power Snatch
80% 2×2
85% 1.2.1
Back Squat
Build to 5RM
(rest as needed)
For time:
4-8-12-16-20
Single-Arm DB Thruster 50/35
Toes to Bar
*200m Run after every round
3 rounds:
8 Reverse Hyper
12 Leg Extension
15 Ab Crunch Machine
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WEIGHTLIFTING
Preparation for State Meet. (Oct 17th)
Snatch
70% 2×2
75% 1×1
80% 1.2.1.2.1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 3×1
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POWERBUILDING
Cycle 1/Week 2
Bench Press
45% 1×8
55% 1×8
65% 1×8
60% 1×8
50% 1×8
Machine Incine Press
10(L) 10(M) 10(MH) 10(H)
Hammer Strength Wide Chest
3×12(MH)
Cable Fly (high pulley)
3×15(M)
Seated Alt-Arm Dumbbell Curl
10(L) 10(M) 10(MH) 10(H)
3 rounds:
No rest between exercises.
15 Triceps Pushdown
15 Cable Biceps Curl
(alternate rounds with a partner)
“Knowledge is the most democratic source of power.”
~Alvin Toffler
