11/27/2018
Functional Fitness
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Happy Tuesday. We’ve got a couple different intervals today. On the interval metcon piece, focus on consistent efforts between sets. Establish a solid game plan and stick to it throughout the 20 minutes. The goal is to figure out consistent, repeatable pacing.
A/B/C mandatory. Choose D or E based on weaknesses and time.
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A. Oly
SN 1x3@60%, 3x3@70%, 2x3 @ 80%, 1x3@85%
B. Interval
20 AMRAP, rest 1:00 between sets
21 OHS (115/75), 21 cal row, 21 Pull-up
Consistent efforts between rounds
C. Accessory
Bottom up KB press 3x10
Pendlay row 3x8
Banded face pull 3x20
Snatch grip sotts press 3x8
D. Gymnastics
10 min AMRAP
9 HSPU, 9 devils press (50/35)
E. Work Capacity
AAB 6x30cal, rest 2:00
Consistent efforts
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