Functional Fitness

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We’re onto our 3rd 5/3/1 minicycle. As a result, your training max is going to go up another 10 lbs. Your new training max will be 10 lbs heavier than last week, or 20 lbs heavier than what we tested 6 weeks ago. We’ll shift into a mini-deload next week and then do 3 more 5/3/1 minicycles.

Nothing crazy as far as for today’s programming. Several good pieces to choose from. For the conditioning piece, set a solid pace on your 15 minutes out. The goal is to match or exceed the distance coming back. The metcon should be “unbroken”. Push the pace on your runs and try and hold on. The interval piece is going to tax your legs pretty hard. See if you can do the squat snatches unbroken, otherwise, small sets or quick singles is another solid strategy.

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)
Weighted hip thrust 3x20
Strict T2B 3x12

C. Conditioning

30 min tempo run - 15 out/15 back

D. Metcon

5 RFT
200m run
10 deadlift (225/155)
10 T2B
10 burpee box jump over (24/20)

E. Interval

15 min E3MOM (5 rounds)
15/12 cal AAB
15 wall ball (30/20)
15 squat snatch (95/65)

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