FUNCTIONAL FITNESS
Strict Press
10-8-6-4-2
*follow each set with 12 upright row
4 rounds for total reps:
1:00 Pull-up
1:00 Calorie Bike
1:00 Wall Ball 20/14
1:00 Rest
________________
STRONGFIT
Week 3
2 rounds: (very light)
12 Arnold Press
12 H-Raise
30 Band Pull Apart
Dumbbell Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Lat Pulldown
15(L) 12(M) 10(MH) 8(H)
4 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Lateral Raise
8-12 Machinie Dip
(alternate rounds with a partner)
21-15-9
Calorie Row
Calorie Ski Erg
___________________
COMPETITOR
3 sets:
15 Weighted V-up
30 Russian Twist
45 Double Under
Snatch Pull
85% 1×4
95% 1×4
105% 1×4
Clean Deadlift
85% 3×6
5 rounds for total reps:
1:00 Pull-up
1:00 Calorie Bike
1:00 Wall Ball 20/14
1:00 Rest
For total time:
2 rounds –
40m Backward Sled Drag 135/90
40m Farmer Carry 2×70/44
40m Backward Sled Drag
40m Front Rack Carry 2×70/44
(rest 2:00)
2 rounds –
80m Sled Push 225/180
80m Farmer Carry 2×53/35
80m Sled Push
80m Front Rack Carry 2×53/35
__________________
WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 3×2
Pause Clean Pull (:02 BK)
90% 4×4
Front Squat
70% 4×5
Moderate load:
Barbell Bent Row
8-8-8-8
Back Extension
3 sets (pick reps)
“Power is not revealed by striking hard or often, but by striking true.”
~Honore de Balzac
