FUNCTIONAL FITNESS
8 rounds for load:
20m Sled Push (+45/25 each round)
(3-person relay)
AMRAP 10:00
30 Double Under
10 Overhead Squat 75/55
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STRONGFIT
Week 3
2 rounds: (very light)
12 Seated Lateral Raise
12 Seated Front Raise
12 Seated Rear Delt Fly
Standing Overhead Press
8(L) 6(M) 4(MH) 2(H)
Wide Lat Pulldown
6(L) 6(M) 6(MH) 6(H)
Dumbbell Incline Press
10(L) 10(M) 10(MH) 10(H)
Cable Seated Row
3×15(M)
Standing Lateral Raise
3×15(M)
3 rounds:
No rest between exercises.
15 Cable Overhead Triceps Extension
15 Cable Biceps Curl
(alternate rounds with a partner)
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COMPETITOR
2 rounds: (warm-up)
1:00 Bike
10 Jefferson Curl
20 Scorpion Stretch (alternating sides)
Deadlift
Build to Heavy 3
8 rounds for load:
20m Sled Push (+45/25 each round)
(3-person relay)
AMRAP 10:00
30 Double Under
10 Overhead Squat 95/65
3 rounds:
8 Leg Press
12 Hamstring Curl
15 Hanging Leg Raise
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WEIGHTLIFTING
Preparation for State Meet. (Oct 17th)
Clean
70% 2×2
75% 1×1
80% 1.2.1.2.1
Clean Pull
90% 2×3
100% 2×2
Front Squat
70% 1×3
75% 1×3
80% 2×2
“For every minute, the future is becoming the past.”
~Thor Heyerdahl
