Functional Fitness

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Happy Friday crew. Today’s programming is simple, but effective. For the conditioning piece, write down a wattage or RPM that you want to maintain per interval to keep yourself honest and consistent. Everything else is self explanatory.

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

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A. Oly

C+J 3+1@60%, 3+1@70%, 2x(3+1)@80%, 3x(3+1)@85%

B. Accessory

Banded BB Pendlay row 3x8
KB tempo goblet squat (4241) 3x8
Banded face pull 3x20

C. Conditioning

AAB
3 rounds
1 min fast
2 min recovery
3 min medium
2 min recovery

D. Metcon

4 RFT
15 box jump over (30/24)
15 power snatch (115/75)
15 T2B

E. Gymnastics

6x50' handstand walk, rest as needed

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