FUNCTIONAL FITNESS
For time:
500m Row
(1:30 rest)
500m Row
For time:
10-20-30-40
KB Swing 53/35
Double Under
Calorie Bike
Double Under
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STRONGFIT
Week 3
2 rounds: (very light)
15 Prone Incline Rear Delt Fly
12 Supine Scaption
12 H-Raise
Bench Press
8(L) 8(M) 8MH) 8(H)
Barbell Bent Row
8(L) 8(M) 8MH) 8(H)
Standing Shoulder Press
8(L) 8(M) 8MH) 8(H)
Lat Pulldown
8(L) 8(M) 8MH) 8(H)
3 rounds:
No rest between exercises.
12 Incline Dumbbell Fly
12 Prone Incline Rear Delt Fly
(alternate rounds with a partner)
AMRAP 9:00
5-7-9-11-13-15-17….
Calorie Row
Push-up
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COMPETITOR
For load:
Every 2:00 for 12:00
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
For time:
10-20-30-40-50
Calorie Ski
5-10-15-20-25
Double DB Hang Snatch (2×35/25)
*50 Double Under after each round
Deadlift
60% 1×8
70% 1×6
80% 1×4
85% 2×3
3 sets:
16 DB Walking Lunge (total)
12 Leg Extension
8 rounds for time:
250m Row
(1:1 rest)
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WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 3×1
Drop Snatch
3×3 (moderate load)
Deficit Snatch Pull
80% 2×3
90% 3×2
Back Squat
60% 1×8
70% 1×8
65% 1×8
Side Plank Hold
2x :30 (each side)
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POWERBUILDING
Cycle 1/Week 4
Bench Press
45% 1×8
55% 1×5
65% 1×5
70% 1×5
75% 3×5
Sling Shot Bench Press
3(M) 3(MH) 3(H)
Tempo Floor Dumbbell Fly (:04 ecc)
3×15 (M)
Machine Pullover
12(L) 10(M) 8(MH) 6(H)
Barbell Curl
12(L) 10(M) 8(MH) 6(H)
Machine Biceps Curl
12(M) 10(MH) 8(H)
“When everything is easy one quickly gets stupid.”
~Maxim Gorky
