FUNCTIONAL FITNESS
Power Clean
4(L) 3(M) 2(MH) 2(H)
For time:
21-15-9
Deadlift 185/125
Handstand Push-up
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lying Side Adduction
12 Single-Arm Pullover
12 Supine Scaption
Dumbbell Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Prone Incline Dumbbell Row (two hands)
15(L) 12(M) 10(MH) 8(H)
EZ Bar Pullover & Press
15(L) 12(M) 10(MH) 8(H)
Hammer Curl
15(L) 12(M) 10(MH) 8(H)
15-12-10-8
Calories on Ski Erg
Upright Row
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COMPETITOR
2 rounds: (warm-up)
1:00 Bike
10 Jefferson Curl
20 Scorpion Stretch (alternating sides)
Deadlift
4×4 (H)
(rest as needed)
With a partner for time:
200m Farmer Carry 2×70/53
200m Sled Push 315/225
200m Farmer Carry
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
3 rounds:
8 Leg Press
12 Hamstring Curl
15 Hanging Leg Raise
(rest 1:00-2:00)
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WEIGHTLIFTING
Preparation for State Meet. (Oct 17th)
70% 2×2
75% 1×1
80% 1×3
85% 3×1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
70% 1×3
75% 1×3
80% 1×3
“Good advice is something a man gives when he is too old to set a bad example.”
~Francois de La Rochefoucauld
