10/1/2018

Functional Fitness

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Happy Monday. We're starting our new 4 week mesocycle following our tempo mesocycle. This mesocycle is a volume/hypertrophy cycle. We'll be hitting big sets for our strength lifts and 4 different accessory exercises to encourage hypertrophy. Try to split up the lifting and conditioning work.

A/D/E mandatory. Choose B or C based on weaknesses and time.

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A. Strength

BS 3x12 @ 70%

B. Interval

16 min E4MOM (4 rounds of 4 minutes, rest remainder)

20 T2B, 20/15 cal AAB, 20 thruster (95/65)

C. Gymnastics

For time:

10-9-...2-1

Bar muscle up, Run 200m

D. Aerobic conditioning

Row 10k for time

E. Accessory

Single leg KB RDL 3x10

Weighted pullup 3x6

Strict T2B 3x10

Weighted box step up 3x12 ea leg

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#cronusfit #rltw #besomebody #earnit #paytheman