8/24/2020

Functional Fitness

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Alright ladies and gents. We’re on our last week of our first strength mesocycle. One last tough training week and we’ll hit a deload week next week then we’ll go into our second strength mesocycle. Hope all you guys have achieved some great gains this cycle. If not, we have another 9 week strength mesocycle after the deload.

As far as today’s programming, nothing fancy. The interval piece should be done HARD. It’s programmed such that you should hit it as hard as you can, and then try and hold on. You’ll lose some time as you go forward, but try and hit each interval as fast as possible.

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

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A. Strength

Back squat 1 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Accessory

DB/KB bulgarian split squat 3x12 (ea leg)
BB good morning 3x12
Banded paloff press 3x20 ea side

C. Conditioning

1 hour run - 30 out/30 back

D. Metcon

12 AMRAP
15 OHS (115/75)
50 DU
15 pullup
50 DU

E. Interval

6 rounds, rest 1:00
15/12 cal AAB
9 bar facing burpees
6 hang power clean (155/105)

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