FUNCTIONAL FITNESS
Front Squat
5-4-3-2-1
(make consistent increases)
For time:
21-15-9
Thruster 95/65
Toes to Bar
____________________
STRONGFIT
Week 3
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Bench Press
8(L) 8(M) 8(MH) 8(H)
Single-Arm Seated Row
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Upright Row
12 Overhead Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Skull Crusher
10 Pullover
10 Bench Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Cable Biceps Curl
20-30 Gripper
(alternate rounds with a partner)
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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)
Snatch
70% 1×3
75% 2×2
80% 3×1
Front Squat + Back Squat
65% 2(5+5)
75% 3(3+3)
(rest as needed)
For time:
21-18-15-12-9
Thruster 95/65
Toes to Bar
3 rounds:
15 Leg Extension
15 Hamstring Curl (prone)
15 V-ups
(rest 1:00-2:00)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Snatch Pull
100% 2×3
110% 2×2
Back Squat
70% 2×3
80% 2×3
___________________
POWERBUILDING
Cycle 3//Week 2
Bench Press
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Cable Fly
4×15(M)
HQ Line Chest Press
10(L) 10(M) 10(H)
EZ Bar Preacher Curl
10(L) 10(M) 10(MH) 10(H)
Single-Arm Nautilus Multi-Biceps
12(L) 12(M) 12(H)
“Be as you wish to seem.”
~Socrates
