7/2/2021

Functional Fitness

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For the work capacity piece, 1 rep of the bear complex is a power clean, front squat, push press, back squat, push press. You can combine the movements together as a squat clean thruster into back squat thruster. Once you start the rep, you can’t drop it.

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

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A. Hypertrophy

A1. Trap bar deadlift 5x10
A1. DB Box step up 4x8 ea leg

B. Accessory

B1. Weighted pistol 4x10
B1. Strict chin up 4x8
B1. Banded hip thrust 4x20

C. Conditioning

Run
2x800m, rest 2:00
4x400m, rest 1:00
6x200m, rest 2:00

D. Work Capacity

25 min E5MOM (5 rounds)

8 reps of bear complex (power clean, front squat, push press, back squat, push press)
500m row

E. Gymnastics

For time: 20 rope climbs
Every 1:30, including 0:00, 15 GHDSU

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