FUNCTIONAL FITNESS
For time:
1200m Bike
1000m Row
800m Run
AMRAP 7:00
3-6-9-12-15-etc…
Toes to Bar
Clean & Jerk 135/95
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lying Side Adduction
12 Single-Arm Pullover
12 Rear Delt Fly
Bench Press
5(L) 5(M) 5(MH) 3×5(H)
Pullover
6×6 (increase weight weekly)
(rest :10 between sets)
Incline Press
6×6 (increase weight weekly)
(rest :10 between sets)
Seated Row
6×6 (increase weight weekly)
(rest :10 between sets)
4 rounds:
No rest between exercises.
12 Seated Hammer Curl
12 Dumbbell Skull Crusher
(alternate rounds with a partner)
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COMPETITOR
3 sets:
20 Weighted Crunch
20 Roman Chair Leg Lift
20 Reverse Hyper
Hang Snatch + Snatch
60% 3+1
65% 3+1
70% 2(3+1)
Front Squat
70% 1×6
75% 2×5
80% 3×4
AMRAP 7:00
3-6-9-12-15-etc…
Toes to Bar
Clean & Jerk 135/95
3 rounds for time:
800m Run
400m Recovery Jog/Walk
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WEIGHTLIFTING
Moderate load:
Muscle Snatch
3-3-3-3-3
Moderate load:
Power Snatch + OHS
5(2+2)
Snatch Pull
90% 2×3
100% 3×2
Back Squat
70% 4×5
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
3 Week Hypertrophy Cycle/Week 2
Incline Bench Press
3×12 (M)
Tempo Floor Dumbbell Fly (:04)
3×12 (M)
Weighted Dip
3×12 (M)
Machine Pullover
3×12 (M)
EZ Bar Curl
3×12 (M)
EZ Bar Overhead Triceps Extension
3×12 (M)
Close Grip Triceps Pushdown
3×20 (M)
“The fundamental cause of the trouble is that in the modern world the stupid are cocksure while the intelligent are full of doubt.”
~Bertrand Russell
