9/24/2018

Functional Fitness

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Back at it for another week. Final week of tempo's that are now going to be pause sets. Focus on maintaining tension on your descent, and explode out of the hole after a 2 second pause. On the tempo run, run for 4 total miles, but do a 3 minute fast pace (shoot for your PR 2-mile pace) and follow with a 2 minute recovery jog. 

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

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A. Strength

Tempo BS (22X1) 5x3 @ 82.5%

B. Interval

4 RFT, rest 2:00

20 Alternating DB Snatch (50/35), 15 box jump over (24/20), 10 double DB thruster (50/35), 5 bar muscle up

C. Gymnastics

18-15-12-9-6-3 HSPU

15/10 cal row in between rounds

D. Aerobic conditioning

Run 4 mile tempo run

3 minutes fast, 2 minutes slow

E. Accessory

BB RDL 3x10

Double KB overhead lunge 3x10 ea leg

Parallete L-sit flutter kick 3x20

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