FUNCTIONAL FITNESS
Strict Press
5(L) 4(M) 3(MH) 2(H)
7 rounds for time:
3 Wall Walk
21 Double Under
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STRONGFIT
Week 3
2 rounds: (very light)
12 Banded Good Morning
6 Slow Mountain Climber
:20 Pigeon Pose (each leg)
4 rounds:
No rest between exercises.
10 Russian Kettlebell Swing
10 Goblet Squat
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Leg Extension
10 Hamstring Curl
(alternate rounds with a partner)
Sled Pull Farmers Carry
2:00 for Distance
:30 Plank Hold
2:00 for Distance
:30 Plank Hold
2:00 for Distance
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COMPETITOR
For quality: (warm-up)
400m Ski
20 Palloff Press (total – 10 each side)
20 DB Floor Press
Bench Press
75% 1×8
80% 4×6
Strict Handstand Push-up
50 reps
(as few sets as possible)
7 rounds for time:
3 Muscle-up
21 Double Under
3 rounds:
10 Incline Chest Press
15 Seated Triceps Dip
20 Barbell Sit-up
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WEIGHTLIFTING
Post Meet Deload
Drill (very light)
Jerk Balance
4×4
At a moderate load:
Pause Jerk (:02 in dip)
5×3
At a moderate load:
Pause Power Clean (:02 BK)
5×3
At a moderate load:
Push Press
4×4
At a moderate load:
Close Grip Bench
4×8
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POWERBUILDING
Cycle 1/Week 5
Box Squat (comp depth)
60% 1×3
70% 1×3
80% 1×3
75% 1×3
65% 1×3
Hip Press
10(L) 10(M) 10(MH) 10(H)
Leg Extension
3×15(M)
Reverse Hyper
3×12(M)
Sit-up Circuit
10 Sit-up
10 Sit-up (pause half way up/down)
10 Jacknife
10 Half Way Up Sit-up
10 Half Way Down Sit-up
10 V-up
“Don’t wait. The time will never be just right.”
~Napoleon Hill
