Functional Fitness

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We’re done the first mini 5/3/1 cycle. As a result, we’re going to increase our training weights. For this next cycle, you’ll be increasing your training max by 10 lbs. For example, if your 1RM was 405 for backsquat, your training max was 365. For this next 5/3/1 cycle, it’ll be 375. Same for all your other lifts. We’ll progressively increase the training max as the cycle progresses.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Back squat 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Accessory

Weighted pistol 3x10 (ea leg)
Single leg RDL 3x12 (ea leg)
Strict C2BPU 3x8

C. Conditioning

5k row for time

D. Metcon

15 AMRAP
30 Wallball (20/14)
20 alternating DB Snatch (50/35)
10 lateral burpee over DB

E. Interval

6x3 AMRAP, rest 1:00 between
Reset each round
12/10 cal AAB
12 thruster (95/65)
12 pullup

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