Functional Fitness

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Today’s the 22 year anniversary of 9/11. We’ve got normal training for today. This Saturday’s suck fest will be a 9/11 workout. As for today, all three pieces today are similar in that they include barbell cycling. This is the last week of the 5/3/1 minicycle. We’ll go up on our training maxes next week.

A/B mandatory. Pick 1 out of C/D/E.

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A. Strength

Back squat 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

Deficit BB RDL + shrug 3x10
BB front rack rear lunge 3x12 (ea leg)
Strict pullup 3x10 (weight optional)

C. Conditioning

20 min EMOM (alternating)
8 cluster (squat clean thruster) (115/75)
15/12 cal AB

D. Metcon

5 RFT
8 squat clean (135/95)
30 DU
12 shoulder to overhead (135/95)
30 DU

E. Interval

For time
15-12-9
Squat clean thruster (95/65)
Bar facing burpees
Rest 3:00
9-12-15
Squat clean thruster (95/65)
Bar facing burpees

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#cronusfit #rltw #besomebody #earnit #paytheman