6/22/2020

Functional Fitness

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Happy Monday. Like we mentioned last week, we’re going to do a test week this week to get some baseline strength numbers. Work up to a heavy single/max for the day and record that. That number will be the baseline for all our strength work coming up in the next couple months as part of our strength cycle. The other conditioning work this week won’t be very intense, so take the pieces at your own pace.

The thrusters should be unbroken for the metcon. Use the run as a “rest” to cycle some of that lactate out of your legs. Aim for repeatable splits on the 800’s, so don’t go out too hard on the first one. For the gymnastics piece, have a good strategy on pull-ups. DU’s and squat’s are pretty much the time to “rest” your arms for pulling.

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

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A. Strength

Work up to 1RM Backsquat

B. Accessory

BB RDL 3x12

Tempo Goblet squat (4341) 3x5

Strict C2BPU 3x8

C. Metcon

12 AMRAP

Run 200m
15 thruster (75/55)

D. Conditioning

Run 4x800m

Goal is consistent pacing

E. Gymnastics

3 RFT

100 DU
50 air squat
25 pull-ups

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