2/17/2020

Functional Fitness

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Happy Monday and welcome to the 14th and final week of our hypertrophy meso-cycle. Hopefully you guys have put on some good mass over these last 3 months. We’ll transition into a de-load week next week and move into a 5 week tempo/positional mesocycle. We’ll be dropping the volume but increasing the intensity compared to this cycle. More to follow. Enjoy today’s training, it’s some straightforward work. Get after it.

A/B mandatory. Pick one from C/D/E.

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A. Hypertrophy

A1. BB Back squat 5x10
A1. Pistol 5x8 (ea leg)
A1. Banded hip thrust 5x20

B. Accessory

B1. BB backrack rear lunge 3x10
B1. Reverse hyper 3x12
B2. Weighted Russian twist 3x20
B2. Weighted wall sit hold 3x30s

C. Conditioning

45 min row/ski for max cals

D. Work Capacity

3 RFT (25 min cap)

1k row
30 pushups
40 wallball (30/20)

E. Gymnastics

8x10 HSPU
Scale up/down as needed (kipping, strict, deficit, etc)

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#cronusfit #rltw #besomebody #earnit #paytheman