FUNCTIONAL FITNESS
Thruster
5(L) 5(M) 5(MH) 5(H)
AMRAP 15:00
60 Double Under
30 DB Snatch 35/25
15 Toes to Bar
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STRONGFIT
Week 3
2 rounds: (very light)
15 H-Raise
15 Supine Incline Front Raise
30 Band Pull Apart
Bench Press
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
Machine Incline Press
15(L) 12(M) 10(MH) 8(H)
Lat Pulldown
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
15 Cable Fly
15 Triceps Extension
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
15 Biceps Curl
(alternate rounds with a partner)
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COMPETITOR
2 rounds: (warm-up)
1:00 Row
10 Hamstring Floss
20 Curtsy Lunge (alternating legs)
Power Snatch
70% 4×3
Back Squat
4×5 (H)
AMRAP 15:00
60 Double Under
30 DB Snatch 50/35
15 Toes to Bar
3 rounds:
8 Reverse Hyper
12 Leg Extension
15 Ab Crunch Machine
(rest 1:00-2:00)
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WEIGHTLIFTING
Preparation for State Meet. (Oct 17th)
Snatch
70% 2×2
75% 1×1
80% 1×3
85% 3×1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
75% 2×3
85% 3×2
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POWERBUILDING
Cycle 3//Week 4
Bench Press
80% 1×2
90% 1×2
85% 1×2
Dumbbell Incline Press
3×8(M)
Cable Fly
3×15(M)
HQ Line Chest Press
3×8(M)
EZ Bar Preacher Curl
3×8(M)
Single-Arm Nautilus Multi-Biceps
3×10(M)
“For every complex problem there is an answer that is clear, simple, and wrong.”
~H. L. Mencken
