FUNCTIONAL FITNESS
Bench Press
5-4-3-2-1
*follow each set with 8 Biceps Curl
*Ki Kim*
For time:
150 Sit-up
*20 Double Under every 1:00 untill you finish
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STRONGFIT
Week 3
2 rounds: (light)
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
12 Overhead Triceps Extension
Dumbbell Bench Press
4×15 (M)
Prone Incline Dumbbell Row (two hands)
4×15 (M)
Machine Incline Press
4×15 (M)
Cable Seated Row
4×15 (M)
4 rounds:
15 Biceps Curl
15 Cal Ski Erg
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COMPETITOR
3 sets:
10 Hip Opener (seated)
8 Hamstring Floss
6 Press-up
Snatch
Build to Heavy 1
Front Squat
Build to 5RM
“*Rick, the Hero”
3 rounds for time:
3 Snatch
6 Rope Climb
9 Back Squat
(Use 75% of Heavy 1 Snatch for barbell weight)
8 rounds for time with partner:
400m Run
(Alternate rounds with partner, 4 rounds each)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×1
80% 5×1
Snatch Pull
100% 2×3
110% 2×2
Back Squat
70% 1×3
75% 1×1
80% 1×1
85% 1×1
90% 3×1
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
Week 2
EZ Bar Close Grip Bench Press
5(VL) 5(L) 5(M) 5(MH) 5(H)
Behind the Neck Press
4×10 (MH)
Hammer Strength Chest Press
4×10 (MH)
Cybex Seated Row
4×10 (MH)
Rolling Dumbbell Triceps Extension
4×10 (MH)
Incline Dumbbell Curl
4×10 (MH)
“I am my own muse, the subject I know best.”
~Frida Kahlo
