FUNCTIONAL FITNESS
Push Press
8(L) 8(M) 2×8(H)
For total reps:
AMRAP 7:00
7 Push-up
21 Double Under
(3:00 rest)
AMRAP 7:00
7 Toes to Bar
10 Box Jump Over 24/20
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STRONGFIT
Week 3
2 rounds: (very light)
8 Hamstring Floss
8 Slow Mountain Climber
8 Step-down
Machine Squat
12(L) 10(M) 8(MH) 6(H)
Leg Press
6(H) 12(MH) 25(M)
(start with a warm-up set)
Hamstring Curl
12(L) 10(M) 8(MH) 6(H)
Leg Extension
6(H) 12(MH) 25(M)
(start with a warm-up set)
Ab Machine
3×15 (M)
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COMPETITOR
2 rounds:
200m Row
5 Ring Dip
10 Push-up
Push Press
5(L) 5(M) 5(MH)
Jerk
70% 5×3
Bench Press
70% 5×5
For total reps:
AMRAP 7:00
7 Handstand Push-up
28 Double Under
(3:00 rest)
AMRAP 7:00
7 Toes to Bar
14 Box Jump Over 24/20
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WEIGHTLIFTING
Meet Week
Rest or:
Power Snatch
70% 5×2
Power Clean & Push Press
70% 5×1
Snatch Pull
90% 3×3
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POWERBUILDING
Box Squat (comp depth)
60% 5×3
Belt Squat
10(L) 10(M) 10(MH) 10(MH)
Prone Hamstring Curl
12(L) 12(M) 12(MH) 12(MH)
Flex Ab Machine
4×15 (M)
“There is no substitute for victory.”
~Douglas MacArthur
