FUNCTIONAL FITNESS
Barbell Bent Row
8(L) 8(M) 2×8(H)
For time:
21 Pull-up
21 Kettlebell Swing 53/35
50′ Goblet Walking Lunge 53/35
15 Pull-up
15 Kettlebell Swing 53/35
50′ Goblet Walking Lunge 53/35
9 Pull-up
9 Kettlebell Swing 53/35
50′ Goblet Walking Lunge 53/35
_______________________
STRONGFIT
Week 3
2 rounds: (very light)
15 Prone Incline Row (two hands)
15 Arnold Press
30 Band Pull Apart
Machine Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Lat Pulldown
12(L) 10(M) 8(MH) 6(H)
Machine Dip
12(L) 10(M) 8(MH) 6(H)
Upright Row
12(L) 10(M) 8(MH) 6(H)
4 rounds:
No rest between exrecises.
20 Lateral Raise
20 Triceps Pushdown
(alternate rounds with a partner)
__________________
COMPETITOR
2 rounds:
200m Run
5 Strict Toes to Bar
10 Scapular Pull-up
Bent Over Row
6(L) 6(M) 2×6(H)
*follow each set with 20 band pull apart
5 rounds for time with a partner:
80m Sled Push 180/135 (each)
200m Run (together)
40m Backwards Sled Drag 180/135 (each)
1:00 Plank (together)
For time:
21 Pull-up
21 Kettlebell Swing 53/35
50′ Goblet Walking Lunge 53/35
15 Pull-up
15 Kettlebell Swing 53/35
50′ Goblet Walking Lunge 53/35
9 Pull-up
9 Kettlebell Swing 53/35
50′ Goblet Walking Lunge 53/35
____________________
WEIGHTLIFTING
Meet Week
Snatch
70% 3×1
Clean & Jerk
70% 3×1
“I am one of those who will go on doing till all doings are at an end.”
~Wolfgang Amadeus Mozart
