7/17/2021

Functional Fitness

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Today’s suck fest is similar to last weeks, except we’ll be using a lighter sandbag and use it for all movements. For the overhead object piece, you’ll hold a DB overhead in one hand and hold another as a farmer’s walk.

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A. Saturday Suck Fest

All movements with 50/35# sandbag

Run 1 mile
4 rounds

25 squat clean
25 thruster
25 ground to overhead
25 burpee over sandbag
Run 1 mile

B. Hypertrophy

B1. BB OHP 4x8
B1. I/Y/T 4x8

C. Accessory

C1. BB Curl 4x12
C1. Strict chest to bar chin up 4x8
C1. Strict ring dip 4x10

D. Odd object

DB overhead carry/farmer carry 5x100' AHAP (switch arms at 50')

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