3/11/2024

Functional Fitness

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We’re transitioning into a mini-tempo/positional block after our hypertrophy/base building mini block. We’re doing 3 weeks of this tempo/positional block. Like we’ve done previously, the tempo annotation denotes seconds per segment of the rep. For example, for tempo back squats today, the tempo is 4441 which means 4 seconds down, 4 seconds hold in the hole, 4 seconds up, and 1 second between reps. The goal of this block is to tidy up movements to prep for our subsequent strength cycle.

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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