9/16/2022

Functional Fitness

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The goal for the interval piece is to work on your HSPU endurance while fatigued. We want to maximize the cals on the AAB, but the key is to recover between intervals.

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

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A. Oly

C+J 3+1@60%, 2x(3+1)@70%, 2x(3+1)@80%, 2x(3+1)@85%

B. Accessory

Single leg RDL 3x12 (ea leg)
Strict C2BPU 3x10
Banded facepull 3x20

C. Conditioning

Run 3 sets of 400m-800m-400m

Rest 1:00 between distances, rest 5:00 between sets

D. Metcon

10 AMRAP
3-6-9...
C2BPU
DB Thruster (50/35's)

E. Interval

10 rounds for max cal, 1 min on/1 min off (20 min)
8 strict HSPU
AMRAP cal AAB

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