9/18/2023

Functional Fitness

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We’re now done our first 5/3/1 minicycle. This week we’re going to reset the cycle and start from the top. We’re going to add 10 lbs to our training maxes for this week. So, for example, if your training max was 365 last cycle, it’ll now be 375 for this cycle to calculate your training weights.

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

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A. Strength

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

B. Accessory

Weighted pistol 3x10 (ea leg)
Single leg RDL 3x12 (ea leg)
Strict C2BPU 3x8

C. Conditioning

5k row for time

D. Metcon

15 AMRAP
30 Wallball (20/14)
20 alternating DB Snatch (50/35)
10 lateral burpee over DB

E. Interval

6x3 AMRAP, rest 1:00 between
Reset each round
12/10 cal AAB
12 thruster (95/65)
12 pullup

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#cronusfit #rltw #besomebody #earnit #paytheman