Functional Fitness

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Happy Monday and welcome to our new mesocycle of this training block. We’re progressing into an 8 week strength cycle based on the 5/3/1 training methodology (pretty similar to what we ran earlier this year). For all the strength work, take 90% of a recent 1RM and use that as your training max. For example, if your backsquat 1RM was 405, your training max would be 365 (405*.90). I would then use 365 to base all my weights for the backsquat portion for today. The last set will always be a 90-95% effort - don’t go to failure, but you should be very close to it. Everything else is pretty self explanatory. Enjoy.

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

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A. Strength

BS 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Metcon

Deadlift 225/155 (21-18-15-12-9)

Between rounds: 20 WB (20/14), 10 Pull-up

C. Accessory

Weighted pistol 3x8

BB RDL 3x10

Weighted box step up 3x10 ea leg

Weighted strict T2B 3x8

D. Gymnastics

15 EMOM

5 Ring MU

5 strict HSPU + 10 kipping HSPU

50 DU

E. Work Capacity

AAB: 2x (50-40-30-20-10 cal), Rest 1:1

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#cronusfit #rltw #besomebody #earnit #paytheman