5/4/2021

Functional Fitness

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For the work capacity piece, pick a set of KB’s that are challenging. It should be challenging to complete the farmer’s walk. The piece isn’t for time, so make sure you’re maintaining good movement patterns.

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

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A. Hypertrophy

A1. Trap bar Pendlay row 4x10
A1. DB Pull over 4x15

B. Accessory

B1. Weighted pull-up 4x6
B1. Muscle snatch 4x8
B1. I/Y/T 4x10

C. Conditioning

AAB for max calories
5 rounds
5 min on, 1 min light pedal

D. Work Capacity

5 rounds, not for time

50m KB farmer carry
15 double KB Snatch
50m KB farmer carry
15 double KB front squat
50m KB farmer carry
15 double KB push press

E. Gymnastics

15 EMOM, alternating

60 DU
5 bar MU
15 GHDSU

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