FUNCTIONAL FITNESS
Bent Over Barbell Row
12-10-8-6-4
*follow each set with 8 Triceps Extension
“DJ AA”
AMRAP 12:00
12 Wall Ball 20/14
8 Single-Arm Devil Press 50/35
4 Shuttle Run (2×25′ = 1)
__________________
STRONGFIT
Week 3
2 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
Dumbbell Shoulder Press
4×15 (M)
Dumbbell Pullover
4×15 (M)
Close Grip Power Press
4×15 (M)
MAG Wide Grip Pulldown
4×15 (M)
Lateral Raise
4×15 (M)
Triceps Pushdown
4×15 (M)
___________________
COMPETITOR
3 sets:
6 Strict Toes to Bar
8 Reverse Lunge (each leg)
10 Banded Side Step (each way)
Deadlift
80% 1×5
85% 2×3
90% 3×2
“DJ AA”
AMRAP 12:00
12 Wall Ball 20/14
8 Single-Arm Devil Press 50/35
4 Shuttle Run (2×25′ = 1)
“Thomas the Train”
5 rounds for total calories:
AMRAP 2:00
12/9 Calorie Assault Bike
40yd Sled Push Shuttle 270/180 (2x20yd)
Max Calorie Assault Bike
(1:00 rest between AMRAP’s)
________________
WEIGHTLIFTING
Clean
70% 2×2
75% 1×2
80% 2×2
Clean Pull
100% 2×3
110% 2×2
Front Squat
80% 3×3
Barbell Bent Row
6(L) 6(M) 6(MH) 6(H)
“Life isn’t about finding yourself. Life is about creating yourself.”
~George Bernard Shaw
