FUNCTIONAL FITNESS
Bent Over Barbell Row
5×8
*follow each set with Triceps Extension
For time:
21-15-9
DB Hang Power Clean 2×50/35
Toes to Bar
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STRONGFIT
Week 3
2 rounds: (very light)
12 Arnold Press
12 H-Raise
30 Band Pull Apart
3 rounds:
No rest between exercises.
8 Wide Grip Shoulder Press
8 Neutral Grip Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Chest Press
12 Pullover
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Machine Triceps Kickback
15 Cable Biceps Curl
(alternate rounds with a partner)
3 rounds:
40 Flutter Kick
30 Toe Touch Crunch
20 Russian Twist
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COMPETITOR
3 sets:
15 Weighted V-up
30 Russian Twist
45 Double Under
Deadlift
60% 2×5
70% 3×3
For time:
21-15-9
Hang Squat Clean 135/95
7-5-3
Muscle-up
For time:
80m Sled Push 315/225
80′ HS Walk
80m Farmer Carry 70/53
800m Run
80m Farmer Carry
80′ HS Walk
80m Sled Push
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 3×2
Clean Pull
100% 3×3
Front Squat
70% 2×3
80% 2×3
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Back Extension
3 sets (pick reps)
“There is no better high than discovery.”
~E. O. Wilson
