FUNCTIONAL FITNESS
Barbell Lunge
6(L) 6(M) 6(MH) -each leg-
AMRAP 20:00
5 Power Clean 135/95
10 Toes to Bar
15 Wall Ball 20/14
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STRONGFIT
Week 3
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
6 Tempo Ring Row (:04 ecc/:01 at top)
Incline Bench Press
8(L) 8(M) 8MH) 8(H)
Pullover
8(L) 8(M) 8MH) 8(H)
Machine Dip
8(L) 8(M) 8MH) 8(H)
Seated Alt-Arm Dumbbell Curl
8(L) 8(M) 8MH) 8(H)
3 rounds:
12 Plate Circle (both directions)
12 Plate Side to Side (over & back is one)
(alternate rounds with a partner)
Triceps Pushdown
4×15 (M)
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COMPETITOR
AMRAP 20:00
5 Power Clean 155/105
10 Toes to Bar
15 Wall Ball 20/14
For load:
Every 2:00 for 12:00
2 Push Press + 1 Jerk
*any style of jerk you choose
Bench Press
60% 5×5
*5-10 Deficit Push-ups after each set
3 sets:
12 DB Lateral Raise
15 Triceps Extension (rope)
3 rounds for calories:
2:00 Ski
1:00 Rest
2:00 Run
1:00 Rest
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WEIGHTLIFTING
Tall Jerk Drill
4×3 (very light)
Jerk
70% 1×3
75% 2×2
80% 5×1
Power Clean
75% 5×2
Push Press
70% 1×3
75% 1×3
80% 2×2
Ab Wheel
2 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 4
Back Squat
45% 1×6
55% 1×4
65% 1×4
75% 3×4
1/4 Squat
3(M) 3(MH) 3(H)
Leg Press
10(M) 12(MH) 15(H)
Reverse Hyper
3×12 (MH)
“Correction does much, but encouragement does more.”
~Johann Wolfgang von Goethe
