FUNCTIONAL FITNESS
Bent Over Barbell Row
8(L) 8(M) 8(MH) 8(H)
3 rounds for time:
400m Run
25 Burpee
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STRONGFIT
Week 3
6 rounds:
:10 Assault Bike (hard)
:20 Assault Bike (easy)
Machine Squat
15(L) 12(M) 10(MH) 8(H)
21-15-9
Russian Kettlebell Swing
Goblet Squat
Leg Extension
3×15(M)
2 rounds:
15 Leg Lever
15 Sit-up
15 Russian Twist
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COMPETITOR
2 rounds: (warm-up)
1:00 Ski
10 DB 6-Way Raise
20 Bird Dog (alternating sides)
5 rounds for load:
3 Weighted Pull-up
3 Weighted Dip
(rest 2:00)
Bench press
4×6 (H)
4 rounds for time:
400m Run
25 Burpee
3 rounds:
8 DB Upright Row
12 DB Rolling Skull Crusher
:30 Weighted Plank
(rest 1:00-2:00)
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WEIGHTLIFTING
Preparation for State Meet. (Oct 17th)
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×3
80% 3×2
Push Press
70% 2×4
80% 2×4
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POWERBUILDING
Cycle 3//Week 4
Back Squat
80% 1×2
90% 1×2
85% 1×2
Machine Squat
3×8(M)
Hamstring Curl
3×8(M)
Nautilus Ab
3×15(MH)
“When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?'”
~Sydney J. Harris
