FUNCTIONAL FITNESS
Front Squat
5(L) 5(M) 5(MH) 5(H)
4 rounds for total reps:
1:00 DB Clean & Jerk 2×35/25
1:00 Calorie Bike
1:00 Toes to Bar
1:00 Calorie Ski
1:00 Rest
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STRONGFIT
Week 3
3 rounds: (very light)
12 Prone Incline Scarecrow Press
12 Ring Row
Bench Press
8(L) 6(M) 2(MH) 2(H)
Pullover
10(L) 8(M) 6(MH) 4(H)
Alt-Arm Dumbbell Shoulder Press
4×10 (MH)
Wide Grip Pulldown
4×10 (MH)
Low Cable Fly (low pulley)
4×10 (MH)
3 rounds:
:30 EZ Bar Overhead Triceps Extension
:30 EZ Bar Biceps Curl
:30 Push-up
(alternate rounds with a partner)
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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)
Snatch + Hang Snatch (AK) + Overhead Squat
55% 2+2+2
60% 2+1+2
65% 2+1+1
70% 1+1+1
Front Squat + Thruster
4+2(L) 4+2(M) 4+2(MH) 4+2(H)
5 rounds for total reps:
1:00 DB Clean & Jerk 2×50/35
1:00 Calorie Bike
1:00 Toes to Bar
1:00 Calorie Ski
1:00 Rest
8 rounds for time:
200m Run
(2:1 rest)
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WEIGHTLIFTING
Testing Saturday
Snatch
70% 2×2
75% 1×1
80% 3×1
Clean & Jerk
70% 1×2
75% 1×1
80% 3×1
Front Squat
70% 2×2
80% 3×1
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POWERBUILDING
Cycle 2/Week 3
Pause Bench Press
3×8 65%
Dumbbell Fly
4×10 (M)
Weighted Dip
4×10 (M)
Prone Incline Plate Raise
4×10 (M)
Triceps Pushdown
4×10 (M)
“Not the fruit of experience, but experience itself, is the end.”
~Walter Pater
