2/12/2024

Functional Fitness

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We’re transitioning into a new year long cycle. Instead of long blocks, we’ll be doing shorter blocks. We’ll be doing 3x 18 week blocks consisting of 4 weeks of hypertrophy, 3 weeks of tempo, 1 test week, and then 9 weeks of strength work. For this hypertrophy block, we’ll bit hitting a lot of bodybuilding work and volume. There won’t be much high intensity work and primarily low intensity but high volume. Also, this hypertrophy block will have a lot of super/giant sets, which will be annotated by number, for example, A1 exercises are performed as a superset.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. BB front squat 4x10
A1. BB reverse lunge 4x12 (ea leg)

B. Accessory

B1. Single leg RDL 4x10 ea leg
B1. Wall sit 4x30s
B2. Weighted lunge 4x10 ea leg
B2. Banded hip thrust 4x20

C. Conditioning

3 rounds
Row 1:00, rest 0:30
Row 2:00, rest 0:30
Row 3:00, rest 0:30
Row 4:00, rest 3:00

D. Work Capacity

30 AMRAP
100m KB farmer carry (53/35)
20 double KB clean
20 double KB front rack lunge (total)

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#cronusfit #rltw #besomebody #earnit #paytheman