Functional Fitness

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Week 9 of our base building mesocycle. We’re still increasing the volume. We’ll hit another mini-deload week next week before another 6 week minicycle for a total of 16 weeks in this base building phase. Keep pushing, as the work you put in now will set the foundation for the next year.

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

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A. Hypertrophy

A1. BB back squat 5x10
A1. BB RDL 5x12

B. Accessory

B1. Bulgarian split squat 3x10
B1. Single leg RDL 3x10
B2. Strict C2BPU 3x8
B2. Strict T2B 3x10

C. Conditioning

30 min run
15 min out, 15 min back

D. Work Capacity

For time
50 DB thruster (2x 50/35's)
Row 1k
50 DB box step overs (2x 50/35)
Row 1k
50 alternating single arm Devils press (single 50/35)
Row 1k
50 DB burpee (2x 50/35's)

E. Gymnastics

Handstand walk 5x50'

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