7/27/2020

Functional Fitness

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Happy Monday crew. We’re back for another week’s worth of fun. The conditioning piece should give you plenty of time to rest between sets. Shoot for consistent pacings, but push the pace a little bit and try and hold on. For the metcon, the bar is relatively light, so have a good plan going into it (touch and go sets vs singles, etc). For the interval piece, work on your pacing to keep each round sustainable. Your pace will fall off toward the end, but try and hold on.

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

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A. Strength

Back squat 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Accessory

BB front rack rear lunge 3x12 (ea leg)
BB RDL 3x10
Strict T2B 3x10

C. Conditioning

30 min E3MOM, alternating (5 rounds)
Run 400m
Row 500m

D. Metcon

For time
800m run
40 deadlifts (135/95)
600m run
30 power clean (135/95)
400m run
20 hang squat clean (135/95)

E. Interval

20 min E5MOM (4 rounds)
25/20 cal AAB
25 burpee box jump overs (24/20)
25 wall ball (20/14)

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