12/16/2024

Functional Fitness

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Test week. We’ll be working up to a 1RM for our strength lifts for this strength block. For our squat movement, we’ll be doing Zercher squats. We’ve done Zercher’s in training before, typically with accessory work, but never in a strength cycle. Feel free to use a bar pad if it bothers your elbows.

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

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A. Strength

Work up to 1RM Zercher squat

B. Accessory

Single leg KB/DB RDL 3x10
Strict C2BPU 3x8
Strict T2B 3x10

C. Conditioning

5k run for time

D. Metcon

Fight gone bad
3x5 AMRAP for max reps, 1:00 rest
1 min wallball (20/14)
1 min SDLHP (75/55)
1 min box jumps (24/20)
1 min push press (75/55)
1 min max cal row

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#cronusfit #rltw #besomebody #earnit #paytheman