6/15/2018

Functional Fitness

_________________________________________________

Happy Friday. Cheers to the weekend. Lots of pieces to choose from, so hopefully you're feeling well rested from yesterday. If you're able to, split up the work capacity from the rest of the training session. If you can, do the running in the morning and then hit the lifting in the afternoon.

A. Strength

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

B. Strength

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

C. Metcon

3 RFT

25/20c AAB, 25 KB Snatch (53/35), 25 BJO (24/20)

D. Gymnastics

For time

10-30-50-70 air squats, 9-7-5-3 ring MU

E. Accessory

Strict chin up, 3xAMRAP, rest 1:00

BB Z-press 3x8

KB single leg RDL 3x10

F. Work Capacity

Run 3x1 mile, rest 4:00