7/10/2023

Functional Fitness

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We’re done with our hypertrophy block and are now transitioning into our positional/tempo block. The goal of this block is to tighten up our movement patterns so that we can maximize the next strength block. We’re also going to start kicking up the intensity again. You should notice improvement in your capacity after their last 16 weeks of base building and you should feel like you can hit more pieces in a session.

For the tempo nomenclature, each number denotes the seconds of each portion of the lift - eccentric, end range, concentric, and rest. So, for tempo back squats, you’ll be doing 4 seconds down (eccentric), 4 second pause in the hole, 4 seconds up (concentric) and 1 second rest. Focus on keeping your weight centered on your midfoot.

A/B mandatory. Pick 2 out of C/D/E.

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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

Row 5k
Every 3:00, including 0:00
10 burpees over rower
20 air squats

D. Metcon

16 min AAB for max cals (10 rounds)
Every 2:00, including 0:00 5 DB man makers (50/35)

E. Gymnastics

For time
50 deficit HSPU (4/2")
Every break, 30 DU

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