9/13/2021

Functional Fitness

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Hopefully you guys got some good baseline numbers from last week. We’re now going to transition into our strength cycle. Like last year, we’ll be doing things in the 5/3/1 methodology of linear progression. For this first mini-cycle (3 weeks), use Use 90% of 1RM from last week as your training max. For example, if your 1RM test week was 405, you’ll be using 365 as your training max, which you’ll base all your training numbers on. For the last set of this cycle, you’ll do an AMRAP at 85% (310), at least 5 reps. Leave 1 rep in reserve.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

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

B. Accessory

Single leg RDL 3x12 (ea leg)
Strict T2B 3x10
Bulgarian split squat 3x10 (ea leg)

C. Conditioning

30 min AAB for max cals (60s on/60s off)

D. Metcon

4 RFT
8 sandbag over shoulder (150/100)
15 box jump over (24/20)
100 double unders

E. Interval

5 AMRAP
10 power clean (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 front squat (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 ground to overhead (135/95)
15/12 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman