10/9/2023

Functional Fitness

_________________________________________________

We’re onto another minicycle of our 5/3/1. Our training maxes will go up another 10 lbs for a total of 90%+20. Otherwise, nothing fancy for today’s programming.

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

_________________________________________________

A. Strength

Back squat 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

Single leg RDL 3x12 ( ea leg)
Weighted hip thrust 3x20
Strict T2B 3x12

C. Conditioning

40 min EMOM (alternating)
15/12 cal AAB
15/12 cal row
10 burpee box jump over (24/20)
Rest

D. Metcon

5 RFT
200m run
10 deadlift (225/155)
12 T2B
16 pistols (total)

E. Interval

6 rounds, rest 1:1
15/12 cal AAB
15 wall ball (30/20)
15 squat snatch (95/65)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman