FUNCTIONAL FITNESS
Bench Press
5×8
*follow each set with 15 Biceps Curl
3 rounds for time:
500m Row
21 Wall Ball 20/14
12 Russian KB Swing 70/44
___________________
STRONGFIT
Week 3
2 rounds: (very light)
10 Cuban Press
10 Supine Scaption
10 Prone Incline Front Raise
Bench Press
12(L) 10(M) 8(MH) 6(H)
Barbell Bent Row
12(L) 10(M) 8(MH) 6(H)
3 rounds:
No rest between exercises.
12 Dumbbell Incline Press
12 Prone Incline Row
(alternate rounds with a partner)
3 rounds:
Biceps 21’s
7 Bottom Half
7 Top Half
7 Full Range
(altrenate rounds with a partner)
Triceps Pushdown
3×20 (M)
_______________
COMPETITOR
3 sets:
12 Samson Stretch Lunge (total – alt. legs)
10 Scapular Pull-up
8 Archer Push-up
Power Snatch
60% 3×3
Snatch
60% 3×3
Front Squat
60% 2×5
70% 3×3
5 rounds for time:
500m Row
21 Wall Ball 20/14
12 Single-Arm Devil Press 50/35
_________________
WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 3×2
Snatch Pull
100% 3×3
Back Squat
80% 4×4
Incline Sit-up
3 sets (pick reps)
__________________
POWERBUILDING
Cycle 1/Week 2
Incline Bench Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
Pec Deck
4×15 (M)
Cable High Row
4×15 (M)
Chest Press
4×15 (M)
Incline Dumbbell Curl
4×15 (M)
“Mechanization best serves mediocrity.”
~Frank Lloyd Wright
