FUNCTIONAL FITNESS
Strict Press
5(L) 5(M) 5(MH) 5(H)
For time:
27-21-15-9
Box Jump Over 24/20
Calorie Row
Burpee
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STRONGFIT
Week 3
3 rounds:
:20 Seated Knee Tucks
:20 Deadbug Toe Touch
:20 Russian Twist
:20 Side Plank Hold (Rt)
:20 Side Plank Hold (Lt)
(alternate rounds with a partner)
For time:
250m Row
500m Row
750m Row
500m Row
250m Row
(alternate rounds with a partner)
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COMPETITOR
3 sets:
12 Half Kneeling DB Press (each side)
12 Upright Row
12 DB Floor Press
For total reps:
Every 1:00 for 16:00
Odd minutes – Ring Muscle-up
Even minutes – Handstand Hold (freestanding)
(choose reps/time prior to start)
DB Bench Press
8(L) 8(M) 8(MH) 8(H)
For time:
27-21-15-9
Box Jump Over 24/20
Calorie Row
Burpee
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WEIGHTLIFTING
Testing Saturday
Power Snatch
70% 4×2
Power Clean & Push Press
70% 4×2
Snatch Pull
100% 3×3
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POWERBUILDING
Cycle 2/Week 3
Back Squat
2×5 75%
1/4 Squat
2×3 95%
Pause Squat
2×3 65%
Good Morning
2×8 (M)
Reverse Plank Hold
2x :30
“The harder the struggle, the more glorious the triumph. Self-realization demands very great struggle.”
~Swami Sivananda
