FUNCTIONAL FITNESS
Every 1:00 for 10:00
Odd – Strict Pull-up
Even – Strict Bar Dip
(choose reps prior to start. unbroken)
AMRAP 10:00
2-4-6-8-10-12-etc…
Box Jump Over 24/20
*200m Run after every set
___________________
STRONGFIT
Week 3
Assault Bike
1:00 Easy
:20 Fast
1:00 Easy
:20 Fast
1:00 Easy
:20 Fast
1:00 Easy
Complete with as little rest as possible:
50 Leg Press
(use a weight that you can do for 12 reps)
Complete with as little rest as possible:
50 Hamstring Curl
Complete with as little rest as possible:
50 Leg Extension
Complete with as little rest as possible:
50 Standing Calf Raise
2 rounds:
15 Hip Adduction
15 Hip Abduction
15 Ab Machine
_______________
COMPETITOR
3 rounds: (warm-up)
250/200m Ski
20 Pallof Press Rotation (10 each way)
10 KB Windmill (5 each side)
Every 1:00 for 12:00
Odd – Deficit Strict Handstand Push-up
Even – Strict Chest to Bar Pull-up
(choose reps prior to start. unbroken)
For time:
10-20-30-40-50
Double Under
Handstand Walk (in feet)
Farmer Carry (in feet – HEAVY)
AMRAP 10:00
2-4-6-8-10-12-etc…
Box Jump Over 24/20
Calorie Ski
*200m Run after every set
3 rounds:
12 Single-Arm DB Row (each arm)
15 DB Lateral Raise
20 Band Pull Apart
(rest 1:00-2:00)
____________________
WEIGHTLIFTING
Jerk
70% 1.2.1
75% 2.1.2
80% 1.2.1
85% 2.1.2
Jerk Dip
90% 1×2
95% 1×2
100% 1×2
Power Clean
70% 2×3
75% 2×3
80% 2×3
Push Press
70% 2×3
75% 2×3
80% 2×3
Russian Twist
3×15 (M)
______________
POWERBUILDING
Cycle 2/Week 3 (peak week)
Back Squat
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
Hip Thrust
15(L) 15(M) 15(MH) 15(H)
Hamstring Curl
12(L) 12(M) 12(MH) 12(H)
Standing Calf Raise
3×15(M)
2 rounds:
15 Hip Adduction
15 Hip Abduction
15 Nautilus Ab
“If you go long enough without a bath, even the fleas will leave you alone.“
~Ernie Pyle
