FUNCTIONAL FITNESS
Incline Bench Press
10(L) 10(M) 10(MH) 10(H)
5 rounds: (Score is total number of seconds in Plank)
AMRAP 3:00
40 Double Under
15 Push-up
Max Plank Hold
(rest 1:00 between AMRAP’s)
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STRONGFIT
Week 3
1 round: (light)
40m Sled Push
40m Lateral Sled Pull (Rt)
40m Lateral Sled Pull (Lt)
40m Backwards Drag
Belt Squat
10(L) 10(M) 10(MH) 10(H)
1 round: (medium)
40m Sled Push
40m Lateral Sled Pull (Rt)
40m Lateral Sled Pull (Lt)
40m Backwards Drag
Dumbbell RDL
10(L) 10(M) 10(MH) 10(H)
1 round: (heavy)
40m Sled Push
40m Lateral Sled Pull (Rt)
40m Lateral Sled Pull (Lt)
40m Backwards Drag
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COMPETITOR
3 sets:
8 Prone Incline Plate Raise
8 Plank KB Shoulder Drag (each side)
8 DB Pullover
Every 1:00 for 12:00
Odd – Bar Muscle-up
Even – Deficit Handstand Push-up
(choose reps prior to start)
DB Bench Press
Build to Heavy 20
5 rounds: (Score is total number of seconds in L-Sit)
AMRAP 3:00
50 Double Under
20 Push-up
Max L-Sit Hold
(rest 1:00 between AMRAP’s)
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WEIGHTLIFTING
Tall Jerk (Drill)
3×3
Pause Jerk (:02 in dip)
70% 2×3
75% 3×2
Power Clean from Blocks (BK)
70% 2×3
75% 3×2
Push Press
70% 2×3
75% 3×2
Close Grip Bench Press
8-8-5-5-5
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POWERBUILDING
Cycle 2/Week 8
Back Squat
2×3 90%
Either drop assistance work or:
1/4 Squat
1×3 120%
Pause Squat
2×1 75
GHD Hollow Hold
2x :30
“Greatness is a road leading towards the unknown.”
~Charles de Gaulle
