FUNCTIONAL FITNESS
Back Squat
3(L) 3(M) 2×3(H)
10 rounds for time:
10 Push-up
8 Lateral Ball Slam 20/14
6 Pull-up
__________________
STRONGFIT
Week 3
2 rounds: (very light)
15 H-Raise
15 Dumbbell Fly (pec)
30 Band Pull Apart
Bench Press
10(L) 8(M) 6(MH) 4(H)
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Wide Grip Pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
3 rounds for time:
250m Row
25 Sit-up
______________________
COMPETITOR
3 rounds: (warm-up)
250/200m Row
12 Single-Arm DB Thruster (6 each arm)
10 Hanging Windshield Wiper (5 each way)
Every 2:00 for 16:00 (8 rounds)
1 Snatch
(start at 65% and make consistent increases)
Back Squat
65% 3×8 (:03 eccentric)
(2-3 minutes rest)
3 rounds:
10 Bulgarian Split Squat (each side)
15 GHD Back Extension
:20 Weighted Side Plank (each side)
(1-2 minutes rest)
5 rounds for total calories:
:10 Assault Bike / :50 Rest
:20 Assault Bike / :40 Rest
:30 Assault Bike / :30 Rest
:40 Assault Bike / :20 Rest
:50 Assault Bike / :10 Rest
__________________
WEIGHTLIFTING
Testing Saturday
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean & Jerk
70% 2×2
75% 2×1
80% 3×1
Front Squat
70% 1×3
75% 1×2
80% 3×1
________________
POWERBUILDING
Cycle 1/Week 1
Dumbbell Bench Press
4×12(M)
Machine Incline Press
4×12(M)
Pec Deck
3×15(M)
Machine Dip
4×12(M)
Cross Body Hammer Curl
4×12(M)
Machine Preacher Curl
3×15(M)
“If we survive danger it steels our courage more than anything else.”
~Reinhold Niebuhr
