Functional Fitness

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We’re now going to transition into our strength cycle. This will be a 16-20 week strength cycle with a couple mini-deload weeks throughout. Like similar years, we’ll be doing similar to a 5/3/1 methodology. Utilizing your maxes from the last week, we’ll be calculating training maxes. Take 90% of your tested max from last week, we’ll be using that to calculate our percentages for this cycle. As far as this week you’ll be doing as many reps on the final set of 5+, shoot for 1-2 reps in reserve, so not a true maximal effort.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Strength

Back squat 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

Single leg RDL 3x12 (ea leg)
Strict T2B 3x10
Bulgarian split squat 3x10 (ea leg)

C. Conditioning

30 min AAB for max cals

D. Metcon

4 RFT
8 sandbag over shoulder (150/100)
15 box jump over (24/20)
100 double unders

E. Interval

5 AMRAP
10 power clean (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 front squat (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 ground to overhead (135/95)
15/12 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman