5/9/2023

Functional Fitness

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The work capacity pieces will continue to be slog fests this training block. We’re looking to increase GPP this phase, so imagine increasing your capacity this block. All this work will pay off drastically when we transition into strength work, as you’ll be able to handle more volume and recover from it as well. Keep after it.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. BB RDL + Shrug 4x10
A1. Weight chin up 4x8

B. Accessory

B1. Muscle snatch 4x8
B1. BB Pendlay row 4x8
B1. I/Y/T 4x10

C. Conditioning

Bike for max distance 5x6 min, rest 1:00 between rounds

D. Work Capacity

5 rounds, not for time
8 single arm devil press, alternating (50/35)
100m run carrying wall ball (20/14)
12 single DB box step over (50/35 over 24/20)
100m run carrying wall ball
24 wall ball (20/14)
100m run carrying wall ball

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#cronusfit #rltw #besomebody #earnit #paytheman