6/29/20

Functional Fitness

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We’re moving onto a strength mesocycle for the next several weeks based on the 5/3/1 methodology. We’re going to be utilizing 90% of the 1RM you tested on last week as our training max to calculate the working weights. So for example, you squatted 405 for a backsquat last week. Your training max is 365. So for today, you’ll be doing the first set of 5 at 235, second set of 5 at 175, and your third set at 310 (which will be an AMRAP, which is an almost maximal set - leave 1-2 reps in reserve).

This will be the same rep scheme for all of our lifting days. The third set will always be an AMRAP with 1-2 reps in reserve.

For the metcon today, scale the weights so that the last weight is a weight that you can reasonably do unbroken when fresh (but obviously will be broken when doing the metcon). For the interval piece, scale the weight so that it’s a weight that you can do unbroken while fresh.

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

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A. Strength

Back squat 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Accessory

Single leg RDL 3x12 (ea leg)
Strict T2B 3x10
Bulgarian split squat 3x10 (ea leg)

C. Conditioning

30 min AAB for max cals

D. Metcon

4 RFT
15 ascending front squats (95/65, 135/95, 185/125, 225/155)
15 box jump over (24/20)
100 double unders

E. Interval

6 AMRAP
10 power clean (135/95)
15/12 cal AAB
Rest 3:00
6 AMRAP
10 front squat (135/95)
15/12 cal AAB
Rest 3:00
6 AMRAP
10 ground to overhead (135/95)
15/12 cal AAB

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