FUNCTIONAL FITNESS
Strict Press
5(L) 5(M) 5(MH) 5(H)
For time:
1000/800m Row
50 Handstand Push-up
30 Burpee Box Jump 24/20
__________________
STRONGFIT
Week 3
2 rounds: (very light)
10 Hamstring Floss
10 Good Morning (bar)
10 Back Squat (bar)
Back Squat
8(L) 6(M) 4(MH) 2(H)
3 rounds:
No rest between exercises.
12 Leg Press
12 Hamstring Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Standing Calf Raise
15 Anterior Tibia Raise
(alternate rounds with a partner)
AMRAP 8:00
10 Calorie Assault Bike
10 Pause Sit-ups (pause 1/2 way up & down)
________________
COMPETITOR
2 rounds: (warm-up)
1:00 Ski
10 DB 6-Way Raise
20 Bird Dog (alternating sides)
Bench Press
Build to 5RM
(rest as needed)
Weighted Pull-up
Build to Heavy 3
*then 2x Max Reps at Bodyweight
Weighted Dip
Build to Heavy 3
*then 2x Max Reps at Bodyweight
For time:
1000/800m Row
50 Handstand Push-up
30 Burpee Box Jump 24/20
3 rounds:
8 DB Upright Row
12 DB Rolling Skull Crusher
:30 Weighted Plank
________________
WEIGHTLIFTING
Preparation for State Meet. (Oct 17th)
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 1×3
75% 1×3
80% 3×3
___________________
POWERBUILDING
Cycle 1/Week 2
Box Squat (comp depth)
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5
Split Squat
3×10(M)
Leg Extension
3×15(M)
Hip Thrust
3×15(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
“Luck is a dividend of sweat. The more you sweat, the luckier you get.”
~Ray Kroc
