8/28/2023

Functional Fitness

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Alright ladies and gents, we’re back into our strength cycle. For those new around here, we’ll be doing something similar to the 5/3/1 methodology like last year. Weights for the strength portions will be based on our training maxes as determined last week. For the first 3 week mini-cycle, we’ll be utilizing 90% of our max as our training max. So, for example, for squats today, if your max was 315 last week, your training max for the strength work will be 90% of 315, 283.5 (you can round up to even numbers). For the last set, denoted with the +, you’ll be going for a rep max at that weight, so roughly 1 rep in reserve on that set.

Only 1 from C/D/E is mandatory this cycle so that you can focus on the strength work and recover appropriately.

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

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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

20 min AAB for max cals
EMOM, including 0:00, 5 single arm devil press (50/35)

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