1/22/2024

Functional Fitness

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We’ve got our last week of the 5/3/1 cycle. We’ll hit a deload week next week and then test week the week after. We’ve got some similar pieces between the metcon and interval piece, so focus on whether you want to work on dumbell cycling or barbell cycling.

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

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A. Strength

Back squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

BB RDL + Shrug 3x10
Weighted rear lunge 3x8 ea leg
Strict T2B 3x10

C. Conditioning

40 min EMOM, alternating
15/12 cal AB
15/12 cal row
100m run
Rest

D. Metcon

15 AMRAP
9 DB cluster (squat clean thruster) (2x50/35's)
12 DB box step over (50/35's over 24/20)
15 box jump over (24/20)

E. Interval

15 min E3MOM (5 rounds)
15/12 cal AB
9 BB squat clean thruster (115/75)

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#cronusfit #rltw #besomebody #earnit #paytheman