7/14/2020

Functional Fitness

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The volume/intensity is slowly going to pick up the next couple months during this mesocycle. Stay consistent with the percentages and reps, and I guarantee you will see solid gains. For the conditioning piece, you should be going at an 80% effort to keep times repeatable. The interval piece should be all unbroken and you should work on figuring out pacing for each movement to keep the intensity high but repeatable.

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

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A. Oly

SN 1x3@60%, 1x3@70%, 2x3 @ 80%, 3x3@85%

B. Accessory

Bottom up KB Press 3x10(ea arm)
Single leg RDL 3x12 (ea leg)
Parallete L-sit flutter kick 3x20 (2 count)

C. Conditioning

30 min E6MOM (5 rounds)
Run 800m
30 air squat

D. Interval

5 rounds, rest 1:00 between
20 wall ball (20/14)
20 Abmat situps
20 alternating DB Snatch (50/35)
20 hand release pushups

E. Gymnastics

8 AMRAP
4 unbroken bar/ring MU

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