4/28/2021

Functional Fitness

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A large portion of this off season cycling is about utilizing uneven loads and implements. Expect to see a lot of KB/DB work and unilateral work. For the conditioning piece, choose a KB weight that you can go through the complex unbroken. For the gymnastics piece, the goal is to hit the complex without coming off the bar, scale the reps accordingly.

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

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A. Oly

A1. Touch and go squat Snatch 5x4
A1. Box jump 5x5

B. Accessory

B1. Snatch grip push press 4x6
B1. Landmine cauldron 4x10 ea direction
B2. Single leg RDL 4x10
B2. Knee banded air squats 4x20

C. Conditioning

32 E2MOM (16 rounds, alternating)

20/16 cal AAB
KB Complex (5 KB hang clean and press each side, 5 windmills, 10 goblet squats)

D. Work Capacity

5 rounds, not for time

100 double unders
20 GHDSU
20 DB Snatch (70/50)
20 box jump over (30/24)

E. Gymnastics

5 rounds, not for time (goal is unbroken)5-8 T2B
5-8 pull-up
5-8 C2BPU
5-8 bar MU

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