8/12/2024

Functional Fitness

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We’re back into another strength cycle. We’ll be doing 9 weeks of our modified 5/3/1 protocol. As usual, we’ll be calculating our training maxes from our 1RM tested last week. Our training max is 90% of the 1RM. This training max will then determine the weights from which the percentages are calculated.

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

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A. Strength

Back squat 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

BB RDL 3x12
DB Bulgarian split squat 3x10
Strict T2B 3x10

C. Conditioning

Row 5k, E2MOM
8 burpees over rower

D. Metcon

15 AMRAP
6 squat clean (135/95)
9 T2B
12 box jump over (30/24)

E. Interval

4x4 AMRAP, rest 2:00
Run 400m into
3-6-9... HSPU
2-4-6... bar MU
Reset each round

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#cronusfit #rltw #besomebody #earnit #paytheman