12/5/2018

Functional Fitness

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Hump Day. Get after today’s training and enjoy the off day tomorrow.

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

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A. Strength

DL 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Metcon

6 RFT

6 DL (315/215), 10 GHDSU, 20 KB Snatch (10 ea arm) (70/53)

C. Accessory

Deficit strict HSPU 3x6

Strict C2BPU 3x8

Weighted pistol 3x10

BB Banded good morning 3x10

D. Gymnastics

For time: 50 HSPU

Every break: 10 Devils press (50/35), 10 DB Box step over (24/20)

E. Work Capacity

Row/ski 3x3500m, rest 3:00

Consistent efforts, keep pacing within 1-2 seconds/500m

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