FUNCTIONAL FITNESS
3 sets:
30 Alternating Side Crunch
15 Candlestick Leg Raise
30 Toe Touch Crunch
8 rounds for time:
4 Single-Arm Devil Press 50/35
8 Box Jump Over 24/20
16 Push-up
32 Double Under
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STRONGFIT
Week 3
2 rounds: (very light)
8 Hamstring Floss
8 Slow Mountain Climber
8 Hip Openers
Goblet Squat
15(L) 12(M) 10(MH) 8(H)
Hamstring Curl
15(L) 12(M) 10(MH) 8(H)
Leg Extension
15(L) 12(M) 10(MH) 8(H)
Calf Raise
3×15 (M)
Weighted Sit-up
3×15 (M)
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COMPETITOR
3 sets:
10 DB Lateral Raise Super ROM
20 Alternating Arm Biceps Curl
30 Mountain Climber
Strict Press + Jerk Dip + Push Press
Build to Heavy 3+1+1
Bench Press
70% 1×6
75% 2×5
80% 3×4
8 rounds for time:
4 Burpee Box Get Over (40″)
8 DB Snatch 50/35
16 Push-up
32 Double Under
(1:00 rest)
AMRAP 15:00
Distance on Bike
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WEIGHTLIFTNG
Moderate load:
Press in Split
8-8-8-8
Moderate load:
Jerk Behind the Neck
3-3-3-3-3
Power Clean
70% 5×3
Close Grip Bench Press
70% 4×5
H-Raise
3×15
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POWERBUILDING
3 Week Hypertrophy Cycle/Week 2
Leg Press
3×12 (M)
Machine Squat
3×12 (M)
Leg Extension
3×12 (M)
3 rounds:
15 Reverse Hyper (M)
15 Nautilus Ab (M)
“Be nice to people on your way up because you’ll meet them on your way down.”
~Wilson Mizner
