LABOR DAY!
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FUNCTIONAL FITNESS
Thruster
6(L) 6(M) 6(MH) 6(H)
5 rounds for time:
20 Air Squat
5 Deadlift 225/125
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STRONGFIT
Week 1
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
3 rounds: (warm-up)
250/200m Row
12 Single-Arm DB Thruster (6 each arm)
10 Hanging Windshield Wiper (5 each way)
Snatch
80% 1.2.1
85% 2.1.2
90% 1.2.1
Front Squat + Back Squat
75% 2(5+5)
85% 3(3+3)
5 rounds for time:
25 Air Squat
5 Deadlift 275/175
3 rounds:
15 Leg Extension
15 Hamstring Curl (prone)
15 V-ups
(rest 1:00-2:00)
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WEIGHTLIFTING
Preparation for State Meet. (Oct 17th)
Snatch
70% 1×3
75% 1×3
80% 1.2.3.2.1
Snatch Pull
90% 2×3
100% 3×2
Back Squat
70% 2×3
80% 3×2
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POWERBUILDING
Cycle 3//Week 3
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 3×3
Dumbbell Incline Press
4×8(MH)
Cable Fly
4×15(M)
HQ Line Chest Press
4×8(MH)
EZ Bar Preacher Curl
4×10(MH)
Single-Arm Nautilus Multi-Biceps
3×12(MH)
“When the going gets tough, the tough get going.”
~Joseph P. Kennedy
