FUNCTIONAL FITNESS
Back Squat
5-4-3-2-1
*follow each set with 8 Partner Hamstring Curl
*Rick, the Hero*
3 rounds for time:
3 Rope Climb
5 Power Clean 135/95
7 Front Squat 135/95
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STRONGFIT
Week 3
2 rounds: (very light)
10 Banded Good Morning
10 Hip Opener
10 Bird Dog (alternating)
Leg Press
4×15 (M)
Walking Lunge
4×8 (steps each leg)
Leg Extension
4×15 (M)
Weighted Sit-up
4×15 (M)
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COMPETITOR
3 sets:
10 Slow Motion Mountain Climber
10 Shoulder Scaption
10 Plate Circle
Jerk
Build to Heavy 1
Bench Press
Build to 5RM
*Ki Kim*
For time:
75 Toes to Bar
*20 Double Under every 1:00 until you finish
For time:
2000m Ski Erg
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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
Close Grip Bench Press
70% 1×3
75% 1×3
80% 1×3
85% 1×1
90% 1×3
H-Raise
3×15
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POWERBUILDING
Week 2
Back Squat (warm-up)
8(VL) 5(L) 3(M) 1(MH)
Pause Squat
3×3 (MH)
Leg Extension
4×10 (MH)
Reverse Hyper
4×10 (MH)
Nautilus Ab
4×10 (MH)
“How old would you be if you didn’t know how old you are?”
~Satchel Paige
