12/2/2019

Functional Fitness

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Week 3 of our off season cycle. We’re continuing the hypertrophy work. We’ve got 2 more weeks of hypertrophy, then a mini-deload. Nothing crazy on the program today. Again, don’t neglect your conditioning this mesocycle, so make sure you’re doing at least one of the work capacity pieces.

A/B mandatory. Pick one from C/D/E. 

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A. Hypertrophy

A1. BB Back squat 4x10
A1. BB RDL 4x12

B. Accessory

B1. BB Banded good morning 3x12
B1. Weighted box step up 3x12
B2. Strict T2B 3x10
B2. Banded hip clamshells 3x20 ea leg

C. Conditioning

Run 4 miles
4 min @ 2 mile pace, 1 min @ light jog

D. Work Capacity

20 AMRAP

50 deadlift (225/155)
50 cal row
50 wall ball (20/14)
50 cal AAB
50 box jump over (24/20)

E. Gymnastics

10 AMRAP

20 pistols (total)
10 HSPU
10 burpee to 6" target

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#cronusfit #rltw #besomebody #earnit #paytheman