7/20/2020

Functional Fitness

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We’re moving into our second 5/3/1 minicycle this week. As a result, all the weights will increase. Take your training max from the last mesocycle and add 10 lbs to it for a new training max which you’ll use for the percentage work for the next 3 weeks. So, for example, if you tested at 405 for a backsquat, your training max for the last 3 weeks was 365 (405 * .9). For this next minicycle, your training max will be 375. Do this calculation for all your lifts.

As far as training goes today, focus on doing the metcon unbroken. Work on developing a sustainable cycle pace for the workout. For the interval piece, push the pace a little bit and try and hold on. 1:00 isn’t a ton of rest, but the goal for this piece is to train that lactate tolerance and cycling.

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

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A. Strength

BS 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Accessory

Weighted pistol 3x10 (ea leg)
Single leg RDL 3x12 (ea leg)
Strict C2BPU 3x8

C. Conditioning

5k row for time

D. Metcon

15 AMRAP
30 Wallball (20/14)
20 alternating DB Snatch (50/35)
10 lateral burpee over DB

E. Interval

6x3 AMRAP, rest 1:00 between
Reset each round
12/10 cal AAB
12 thruster (95/65)
12 pullup

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