FUNCTIONAL FITNESS
Lat Pulldown
10(L) 8(M) 6(MH) 4(H)
5 rounds for time:
5 Power Clean 135/95
10/8 Calorie Assault Bike
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STRONGFIT
Week 3
For time:
2k Row
3 rounds:
:30 Child’s Pose
:30 Pigeon Pose
:30 Cobra Pose
:30 Low Lunge
:30 Cat-Cow
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COMPETITOR
3 sets:
3 Wall Walk
5 Wall Facing Shoulder Tap (each arm)
7 Ring Row
Deadlift
75% 1×6
80% 1×4
85% 3×2
8 rounds for load: (building)
40m Sled Push (unbroken)
(rounds start every 3:00)
5 rounds for time:
5 Squat Clean 155/105
10/8 Calorie Assault Bike
3 rounds:
8 Reverse Hyper
12 Leg Curl (each leg)
(alternate rounds with a partner)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Clean Pull
95% 2×3
105% 3×2
Front Squat
70% 1×3
75% 1×3
80% 1×3
Barbell Bent Row
8(L) 8(M) 8(H)
GHD Hollow Hold
2x :30
“Everybody is ignorant, only on different subjects.”
~Will Rogers
