9/21/2018

Functional Fitness

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Happy Friday. Get after the mile repeats today. Again, consistency is key. Shoot for a pace that will support sustained efforts. 

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

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A. Oly

Clean complex (clean hi pull, hi hang clean, clean from ground) 5x2 @ 70%

B. Oly

Dip pause (2 sec) jerk 4x2@70%

C. Interval

5x3min AMRAP, rest 1:00

12 DL, 9 Hang power clean, 6 push jerk (155/105), max cal row in remaining time

D. Conditioning

Run 4x1 mile, rest 4:00

Keep within 10 second range

E. Accessory

Bottom up KB press 3x10

BB RDL + Shrug 3x8

strict HSPU 3x10

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#cronusfit #rltw #besomebody #earnit #paytheman