7/26/2021

Functional Fitness

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We’re now going to transition into a 6 week tempo/positional mesocycle. This block will mark the transition between our base building block and strength block. As a result, we’ll start to drop the length of pieces and start to increase the intensity before transitioning into our strength cycle. The goal for this cycle is to tighten up movement patterns and focus on building good positions before hitting a strength cycle. Use a challenging weight for this block, but not so much that your form suffers.

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

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A. Strength

Tempo back squat (4441) 5x3

B. Accessory

Single leg KB RDL 3x10
Strict T2B 3x10
Banded hip thruster (2 sec pause) 3x20

C. Conditioning

Every 4:00 until failure
20/16 cal row
16 DB box step over (50/35)
12 T2B (+4 ea round)

D. Metcon

12 min AAB for max cals
Every 2:00, including 0:00 5 DB man makers (50/35)

E. Gymnastics

For time (12 min cap)
50 deficit HSPU (4/2")
Every break, 50 DU

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