FUNCTIONAL FITNESS
Weighted Reverse Lunge (each leg)
10(L) 8(M) 6(MH) 4(H)
For time:
25 Toes to Bar
500/400m Row
50 Wall Ball 20/14
15 Wall Walk
50 Wall Ball
500/400m Row
25 Toes to Bar
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STRONGFIT
Week 3
2 rounds: (very light)
10 Prone Incline Scarecrow Press
12 Lying Side Adduction
20 Band Pull Apart
Bench Press
5(L) 5(M) 5(MH) 5(H)
Barbell Bent Row
5(L) 5(M) 5(MH) 5(H)
3 rounds:
No rest between exercises.
8 Machine Wide Grip Shoulder Press
8 Machine Neutral Grip Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Cybex Row
8 Neutral Grip Cybex Row
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
35 Band Pull Apart
35 Band Triceps Pushdown
(alternate rounds with a partner)
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COMPETITOR
3 sets:
7 Strict Toes to Bar
5 DB Front Squat
3 Nordic Curl
Power Snatch (barbell cycling)
21-15-9 (unbroken)
Bulgarian Split Squat
10(L) 10(M) 10(MH) 10(H)
For time:
30 Toes to Bar
500/400m Row
50 Wall Ball 20/14
21 Wall Walk
50 Wall Ball
500/400m Row
30 Toes to Bar
3 sets:
8 Leg Press
12 Leg Extension
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Snatch Pull (straight arm)
100% 3×3
Back Squat
65% 1×5
70% 1×3
75% 1×1
80% 1×5
Decline Sit-up
2 sets (pick reps)
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POWERBUILDING
Hammer Strength Incline Press
12(L) 12(M) 12(H)
Flex Leverage Chest Press
12(L) 12(M) 12(H)
Pec Deck
12(L) 12(M) 12(H)
Cable Fly (high pulley)
3×15 (M)
Nautilus Mult-Biceps
12(L) 12(M) 12(H)
Flex Bisolator
3×15 (M)
“I was happy in the midst of dangers and inconveniences.”
~Daniel Boone
