FUNCTIONAL FITNESS
For load:
Every 2:00 for 10:00
4 Power Snatch
For time:
21-15-9
Deadlift 225/155
Toes to Bar
*90 Wall Ball (20/14) partitioned anyhow, between rounds.
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STRONGFIT
Week 3
3 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row (slow)
EZ Bar Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Complete with as little rest as possible:
50 Dumbbell Bench Press
30 Calorie Row
50 Dumbbell Incline Press
30 Calorie Row
50 Dumbbell Fly
30 Calorie Row
50 Triceps Extension
Ab Wheel
3 sets (pick reps. increase weekly)
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COMPETITOR
3 sets:
15 Weighted Sit-up
12 Plate Around the World (6 each way)
10 Half Kneeling Grave Digger (5 each side)
Power Snatch + Hang Power Snatch + Overhead Squat
65% 2+2+2
70% 2+1+2
75% 2+1+1
Front Squat
75% 5×5
For time:
21-15-9
Deadlift 225/155
Toes to Bar
Wall Ball 30/20 (10′ target)
3 rounds for total calories:
:10 Row / :50 Rest
:20 Row / :40 Rest
:30 Row / :30 Rest
:40 Row / :20 Rest
:50 Row / :10 Rest
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WEIGHTLIFTING
Cycle 1/Week 2
Snatch
75% 5×2
Snatch Pull
95% 4×3
Overhead Squat
80% 4×3
Push Press
75% 3×5
Wt Plank Hold
3x :30
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POWERBUILDING
Cycle 1/Week 2
Bench Press (warm-up)
35% 1×8
50% 1×5
60% 1×3
65% 1×1
Bench Press from Pins (just above chest)
67.5% 3×5
Sling Shot Bench Press
80% 3×5
Dumbbell Bench
20(H)
Cybex Row
6×6 (rest :10)
Incline Dumbbell Curl
6×6 (rest :10)
“The art of simplicity is a puzzle of complexity.”
~Douglas Horton
