FUNCTIONAL FITNESS
Strict Press
5-5-5-5-5
4 rounds for total reps:
1:00 Calorie Row
1:00 Burpee to 6″
1:00 KB Swing 53/35
1:00 Rest
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STRONGFIT
Week 3
2 rounds: (very light)
12 Banded Good Morning
12 Slow Mountain Climber (6 each leg)
:30 Wall Sit
Machine Squat
8(L) 8(M) 8(MH) 8(H)
Hamstring Curl
10(L) 10(M) 10(MH) 10(H)
Leg Extension
12(L) 12(M) 12(MH) 12(H)
2:00 for distance:
Walking Lunge
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COMPETITOR
3 sets:
4 Handstand Kick-up
8 Ice Cream Maker
12 Mountain Hiker
:15 Handstand Hold
Jerk
70% 1×3
75% 1×2
80% 1.2.1
Pin Jerk Recovery
95% 1×3
100% 3×2
Bench Press
75% 2×5
85% 3×3
4 rounds for total reps:
1:00 Calorie Row
1:00 Burpee to 6″
1:00 KB Swing 70/53
1:00 Rest
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 2×3
75% 2×3
80% 2×3
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POWERBUILDING
Leg Press
10(L) 8(M) 6(H)
Belt Squat
10(L) 8(M) 6(H)
Leg Extension
3×15 (M)
Standing Calf Raise
3×15 (M)
Back Extension
3×15 (M)
Nautilus Ab
3×15 (M)
“All things excellent are as difficult as they are rare.”
~Baruch Spinoza
