FUNCTIONAL FITNESS
Back Squat
5-5-5-5-5
For time:
40 Box Jump Over 24/20
40/30 Calorie Assault Bike
40 Toes to Bar
40/30 Calorie Assault Bike
40 DB Thruster 1×50/35
40/30 Calorie Assault Bike
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STRONGFIT
Week 3
3 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Scapula Pull-up
3 rounds:
No rest between exercises.
8-12 Machine Incline Press
12-15 Cable Fly (high pully)
8-12 Machine Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Front Pulldown
12-15 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
12-15 Machine Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Biceps Curl
12-15 Triceps Extension
(alternate rounds with a partner)
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COMPETITOR
3 sets:
10 KB Kang Squat
8 Single-Arm KB Swing (alt. arms)
6 KB Windmill (3 each side)
:15 Wall Sit
Block Snatch (BK)
60% 1×3
65% 1×3
70% 3×3
Snatch Pull
95% 1×5
100% 4×3
Back Squat
70% 1×5
75% 1×2
80% 4×3
For time:
50 Box Jump Over 24/20
50/40 Calorie Assault Bike
50 Toes to Bar
50/40 Calorie Assault Bike
50 DB Thruster 2×50/35
50/40 Calorie Assault Bike
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WEIGHTLIFTING
3 waves:
70% 1×1
75% 1×1
80% 1×1
Snatch Pull
100% 3×3
Back Squat
70% 2×3
80% 3×2
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POWERBUILDING
Incline Press
10(L) 8(M) 6(H)
Chest Press
10(L) 8(M) 6(H)
Pec Deck
10(L) 8(M) 6(H)
Cable Fly (high pulley)
3×15 (M)
Nautilus Mult-Biceps
10(L) 8(M) 6(H)
Flex Bisolator
3×15 (M)
“There is no influence like the influence of habit.”
~Gilbert Parker
