11/28/2022

Functional Fitness

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It’s the last week of this 5/3/1 cycle. We’ve got one more and then we’ll end with a test week and deload before transitioning into Open prep. Nothing crazy for today’s programming, just work.

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

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A. Strength

Back squat 1 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

BB good morning 3x10
BB front rack box step up 3x8 (ea leg)
Strict T2B 3x10

C. Conditioning

1 mile run
2k row
1 mile run

D. Metcon

12 AMRAP
30 DB goblet squat (50/35)
20 alternating DB Snatch (50/35)
10 lateral burpee over DB

E. Interval

5 rounds, rest 1:00 between
20 wallball (20/14)
20 pistols (total)
20/16 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman