FUNCTIONAL FITNESS
For load:
Every 2:00 for 10:00
5-4-3-2-1
Push Press
For time:
21-15-9
Shoulder to Overhead 95/65
Toes to Bar
Box Jump Over 24/20
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STRONGFIT
Week 3
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Back Squat
6(L) 6(M) 6(MH) 6(H)
Dumbbell Romanian Deadlift
6(L) 6(M) 6(MH) 6(H)
Leg Extension
3×15 (M)
5 rounds:
:30 Assault Bike
:30 Plank Hold
:30 Rest
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COMPETITOR
3 sets:
12 Half Kneeling DB Press (each side)
12 Upright Row
12 DB Floor Press
Bench Press
80% 2×5
90% 3.2.2
For total reps:
Every 1:00 for 10:00
Odd minutes – Ring Muscle-up
Even minutes – Handstand Hold (freestanding)
(choose reps/time prior to start)
For time:
21-15-9
Handstand Push-up
Toes to Bar
Box Jump Over 24/20
3 sets:
15 Incline Sit-up
30 Russian Twist 35/25
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WEIGHTLIFTING
Cycle 1/Week 5
Clean + Jerk
70% 2(1+2)
75% (1+2)
80% (1+2)
85% 2(1+2)
Front Squat
70% 1×3
75% 1×3
80% 1×1
85% 2×3
Clean Pull
90% 2×3
100% 2×3
Dip + Jerk
80% 3(3+3)
Side Plank + Leg Lift
3×8 (each side)
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POWERBUILDING
Deload
Back Squat
4×4 65%
1/4 Squat
2×3 80%
Pause Squat
2×3 57.5%
Reverse Hyper
3×12 (M)
Reverse Plank Hold
2x :30
“Never underestimate a child’s ability to get into more trouble.”
~Martin Mull
