Functional Fitness

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For our Oly work, we’ll be utilizing our training maxes for our percentage work as well. So adjust your weights accordingly. For the conditioning piece, pace them at your 2 mile pace and shoot for repeatable efforts. FOr the interval piece, scale so that you can do the push presses unbroken. The gymnastics piece is straightforward.

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

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A. Oly

SN 1x3@60%, 3x3@70%, 2x3 @ 80%, 1x3@85%

B. Accessory

Weighted chin up 3x8
BB Z-press 3x8
I/Y/T 3x10

C. Conditioning

Run 5x800m, rest 2:00

D. Interval

4x5 AMRAP, rest 2:00
10 push press (115/75)
15 barbell facing burpees
20 KB Swing (70/53)
200m run

E. Gymnastics

12 AMRAP
4 bar MU
8 HSPU
12 thruster (95/65)

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