11/21/2022

Functional Fitness

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Happy Thanksgiving week. We’ve got a standard training week, however, if you’re not able to get into the gym as per usual, don’t feel terrible about it. Make it up later after the holidays. For today’s conditioning piece, feel free to throw on a vest for the walking lunge.

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

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A. Strength

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

B. Accessory

Single leg KB RDL 3x10 ea leg
Weighted pullup 3x10
Dragon flag 3x8

C. Conditioning

400m walking lunge

D. Metcon

5 RFT
12 pull up
9 hang squat clean (135/95)
6 shoulder to overhead (135/95)E. Interval6 rounds, rest 1:00 between
20/16 cal AAB
12 single arm KB squat clean and jerk (70/53)

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#cronusfit #rltw #besomebody #earnit #paytheman