FUNCTIONAL FITNESS
Power Clean & Push Press
5(L) 4(M) 3(MH) 2(H)
7 rounds for time:
7 Thruster 95/65
7 Calorie Row
7 Russian KB Swing 70/53
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STRONGFIT
Week 3
3 rounds:
No rest between exercises.
12-15 Pec Deck
12-15 Lateral Raise
12-15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Hammer Strength Incline Press
8-12 Nautilus Pullover
8-12 Hammer Strength Wide Chest
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Hammer Strength Front Pulldown
8-12 Flex Chest Press
8-12 Hammer Strength Seated Row
(alternate rounds with a partner)
AMRAP 10:00
10 Calorie Ski Erg
15 Ab Machine
10 Dumbbell Biceps Curl
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COMPETITOR
3 rounds: (warm-up)
250/200m Row
12 Single-Arm DB Thruster (6 each arm)
10 Hanging Windshield Wiper (5 each way)
Power Snatch + Snatch
1+1 (L), 1+1 (M), 1+1 (MH), 1+1 (H)
(unbroken sets)
Front Squat + Back Squat
70% 5+5
75% 5+5
80% 2(5+5)
(rest as needed)
3 rounds:
10 Single-Leg Romanian Deadlift (each side)
15 GHD Back Extension
:20 Weighted Side Plank (each side)
(rest 1:00-2:00)
8 rounds for time:
8 Thruster 95/65
8 Calorie Row
8 Russian KB Swing 70/53
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WEIGHTLIFTING
Hang Snatch High Pull
4×4 (light-drill)
At a moderate load:
Every 2:00 for 10:00
2 Snatch Pull + 2 Power Snatch + 2 Drop Snatch
Snatch Pull
90% 4×4
Overhead Squat
70% 4×4
Ab Wheel
3 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 4
Dumbbell Bench Press
12(L) 10(M) 8(MH) 6(H)
Machine Incline Press
12(L) 10(M) 8(MH) 6(H)
Pec Deck
15(L) 12(M) 10(H)
Machine Dip
12(L) 10(M) 8(MH) 6(H)
Cross Body Hammer Curl
12(L) 10(M) 8(MH) 6(H)
Machine Preacher Curl
15(L) 12(M) 10(H)
“There is nothing in a caterpillar that tells you it’s going to be a butterfly.”
~R. Buckminster Fuller
