FUNCTIONAL FITNESS
Front Squat
5(L) 4(M) 3(MH) 2(H)
For time:
50 Wall Ball 20/14
30/25 Calorie (pick machine)
50 Toes to Bar
30/25 Calorie (pick machine)
50 Wall Ball
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lying Side Adduction
12 Single-Arm Pullover
12 Seated Lateral Raise
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Chest Press
10 Supinated Pulldown
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Dumbbell Incline Press
10 Prone Incline Dumbbell Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Rear Delt Fly
(alternate rounds with a partner)
Triceps Pushdown
4×20(M)
3 rounds:
“21 Gun Salute”
7 EZ Bar Curl (bottom half)
7 EZ Bar Curl (top half)
7 EZ Bar Curl (full)
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COMPETITOR
For quality: (warm-up)
400m Run
20 Glute Bridge
20 Cossack Squat (total)
Snatch Pull + Hang Snatch + Snatch
70% 1+2+1
75% 3(1+1+1)
Back Squat
75% 1×8
80% 4×6
For time:
50 Wall Ball 20/14
30/25 Calorie (pick machine)
50 Toes to Bar
30/25 Calorie (pick machine)
50 Wall Ball
3 rounds:
10 Deficit Reverse Lunge (each leg)
15 Seated Hamstring Curl
20 V-ups
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WEIGHTLIFTING
Post Meet Deload
Drill (very light)
Hang Snatch High Pull
4×4
At a moderate load:
Muscle Snatch
5×3
At a moderate load:
Snatch Grip Thruster (from back)
4×4
At a moderate load:
Back Squat
4×4
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POWERBUILDING
Cycle 1/Week 5
Bench Press
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
HQ Line Chest Press
10(M) 2×10(H)
Dumbbell Fly
10(L) 10(M) 10(MH) 10(H)
Standing Alt-Arm Dumbbell Curl
8(L) 8(M) 8(MH) 8(H)
Hammer Strength Preacher Curl
3×12(MH)
“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.”
~Dale Carnegie
