FUNCTIONAL FITNESS
With a partner for time:
30 Power Snatch 95/65
50 Calorie Row
30 Power Clean 135/95
50 Calorie Row
30 Deadlift 225/155
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STRONGFIT
Week 3
2 rounds: (very light)
12 External Rotation
12 Dumbbell Pec Fly
12 H-Raise
4 rounds:
No rest between exercies.
8 Dumbbell Incline Press
8 Neutral Grip Dumbbell Incline Press
(alternate rounds with a partner)
4 rounds:
No rest between exercies.
8 Behind the Neck Pulldown
8 Supinated Pulldown
(alternate rounds with a partner)
21-18-15-9
Calorie Row
Push-up
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COMPETITOR
3 rounds: (warm-up)
500/400m Bike
12 Banded External Rotation (6 each side)
10 Scapular Pull-up
Clean
70% 1×3
75% 2×2
80% 3×1
Deadlift
80% 4×5
(rest as needed)
6 rounds for time with partner (3 each):
40m Sled Push 180/115
40m Backwards Sled Drag
40m Sled Push
(alternate rounds with partner)
With a partner for time:
30 Power Snatch 135/95
50 Calorie Ski
30 Power Clean 185/125
50 Calorie Ski
30 Deadlift 275/175
3 rounds:
15 Hip Adduction
15 Hip Abduction
15 Weighted Sit-up
(rest 1:00-2:00)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Clean Pull
100% 2×3
110% 2×2
Front Squat
75% 1×3
80% 1×2
85% 3×1
“Success seems to be largely a matter of hanging on after others have let go.”
~William Feather
