FUNCTIONAL FITNESS
Back Squat (increase from last week)
8(L) 8(M) 2×8(H)
3 rounds for time:
100 Double Under
30 Wall Ball 20/14
30 Push-up
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STRONGFIT
Week 3
2 rounds: (very light)
12 Good Morning
6 Slow Mountain Climber
12 Back Squat
Box Squat (parallel)
4×4 (M) (increase weight weekly)
(full stop on the box)
Machine Squat
10(L) 10(M) 10(H)
Dumbbell RDL
3×10 (M)
3 rounds:
9 Walking Lunge Steps (each leg)
15 Russian Kettlebell Swing
21 Sit-up
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COMPETITOR
2 rounds:
500/400m Bike
12 Fire Hydrants (each leg)
8 Reverse Lunges (each leg)
3-Position Snatch (Hips, Above Knee, Floor)
65% 1+1+1
70% 2(1+1+1)
75% 3(1+1+1)
Back Squat
70% 1×5
75% 1×3
80% 1×1
82.5% 4×4
3 rounds for time:
100 Double Under
30 Wall Ball 20/14
15 Handstand Push-up
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Jerk Dip
100% 3×3
Power Clean from blocks (BK)
80% 3×3
Push Press
80% 3×3
Close Grip Bench Press
4×4(H)
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POWERBUILDING
Cycle 3/Week 2
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
80% 1×1
90% 2×3
Machine Squat
8(L) 8(M) 8(H)
Hamstring Curl
8(L) 8(M) 8(MH) 8(H)
Standing Calf Raise
3×15(M)
Weighted Sit-up
50(M)
“If you want a guarantee, buy a toaster.”
~Clint Eastwood
