FUNCTIONAL FITNESS
Strict Press
2-2-2-2-2
3 rounds each for time:
400m Run
20 Burpee Box Jump Over 24/20
(rounds start every 7:00)
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STRONGFIT
Week 3
2 rounds: (very light)
8 Single-Leg RDL (each leg)
8 Step Down (each leg)
:30 TKE (each leg)
3 rounds with as liitle rest as possible:
15 Leg Press
15 Russian Kettlebell Swing
3 rounds with as little rest as possible:
15 Leg Extension
15 Hamstring Curl
3 rounds with as liitle rest as possible:
:30 Wall Sit
:30 Plank Hold
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COMPETITOR
3 sets:
4 Handstand Kick-up
8 Ice Cream Maker
12 Mountain Hiker
:15 Handstand Hold
Jerk Balance
4(L) 3(M) 2(MH)
Push Press + Jerk
70% 2(2+1)
75% 3(1+1)
Bench Press
Build to Heavy 3
(then 3×6 at 75-85% of heavy set)
3 rounds each for time:
400m Run
20 Burpee Box Jump Over 24/20
(rounds start every 6:00)
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WEIGHTLIFTING
Drill (very light)
4×4 Tall Jerk
Don’t exceed 65%
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02 in dip) + 1 Jerk
Pause Power Clean (BK)
70% 4×3
Push Press
70% 2×3
80% 3×2
Close Grip Bench Press
70% 5×5
Triceps Pushdown
3×15 (M)
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POWERBUILDING
Back Squat
70% 2×8
Good Morning
3×8 (M)
Walking Lunge
3×8 (M) (each leg)
Standing Calf Raise
15(L) 12(M) 10(MH) 8(H)
Ab Wheel
3 sets (pick reps)
“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”
~Abraham Lincoln
