9/4/2023

Functional Fitness

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As part of our 5/3/1-ish cycle, each week the reps slightly change. Your top set will again be a rep max, shoot for 1-2 left in reserve. This cycle might get a little monotonous in terms of the strength work, but linear progression will drastically improve your strength over time.

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

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A. Strength

Back squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

BB RDL 3x12
DB Bulgarian split squat 3x10 (ea)
Strict T2B 3x10

C. Conditioning

24 min E4MOM (6 rounds)
250m row
25 KB goblet squats (53/35)
250m row

D. Metcon

6 RFT
9 squat clean (135/95)
12 bar facing burpees

E. Gymnastics

12 EMOM, alternating
8 deficit HSPU
12 T2B
50 DU

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#cronusfit #rltw #besomebody #earnit #paytheman