6/1/2018

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Functional Fitness

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Happy Friday. As usual, lots of pieces to choose from based on weaknesses. The gymnastics work today is pretty much death by HSPU. Go up by 4 on each round until you aren't able to finish within the 2 minute round. The goal for the tempo ring pull-ups is to build endurance with your false grip that will transition into strict ring muscle ups. If you have strict ring muscle ups, you can do that instead of the tempo ring pull-ups.

 

A. Strength

DL 1x5@ 75%, 1x3@85%, 1x1+@95%

 

B. Strength

OHP 1x5@ 75%, 1x3@85%, 1x1+@95%

 

C. Metcon

30-20-10

Burpee BJO (24/20), double DB thruster (50/35)

 

D. Gymnastics

E2MOM

Row 250/200m, 4 HSPU (go up by 4 until failure)

 

E. Accessory

Weighted back extension 3x15

I/Y/T 3x10

Tempo ring pull up with false grip (3333) 3xAMRAP

 

F. Work Capacity

Row 4x1km, rest 2:00

Cronus Fit