FUNCTIONAL FITNESS
For load:
Every 3:00 for 15:00
3 Weighted Pull-up
3 Weighted Dip
AMRAP 15:00
7 Hand Release Push-up
5 Toes to Bar
3 DBall Over Shoulder 100/80
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Dumbbell Incline Press
12(L) 10(M) 8MH) 6(H)
Dumbbell Pullover
12(L) 10(M) 8MH) 6(H)
Machine Dip
12(L) 10(M) 8MH) 6(H)
Incline Dumbbell Curl
3×15 (M)
4 rounds:
15 Machine Lateral Raise
15 Triceps Pushdown
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COMPETITOR
For quality:
10 Strict Toes to Bar
20 Lateral Ball Slam
30 Rear Delt Fly (DB)
(partition anyhow)
Snatch Deadlift + Snatch Pull
90% 2(3+2)
100% 3(2+1)
(% based on snatch 1RM)
Deadlift
80% 3×5
Every 2:00 for 12:00 (6 sets)
5-8 Strict Pull-up + 5-8 Strict Chin-up
AMRAP 15:00
5 Deficit HSPU 4/2″
3 DBall Over the Shoulder 100/80
1 Bar Muscle-up
With a partner for time:
320m Sled Push 180/135 (4x80m Shuttle)
(2:00 rest)
240m Sled Push 225/180 (4x60m Shuttle)
(2:00 rest)
160m Sled Push 270/225 (4x40m Shuttle)
(2:00 rest)
80m Sled Push 315/270 (4x20m Shuttle)
(2:00 rest)
400m Sled Push 90/45 (2 laps around building)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
90% 2×3
100% 2×2
Front Squat
70% 1×3
75% 1×3
80% 2×2
Weighted Plank Hold
3x :20
“The size of your success is measured by the strength of your desire; the size of your dream; and how you handle disappointment along the way.”
~Robert Kiyosaki
