8/3/2020

Functional Fitness

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Last week of our second cycle of 5/3/1. We’ll run into a third cycle and shift into a mini-deload week. The volume’s going to be slightly less this week compared with last week. Set a good pace for the conditioning work today and try to hit the same numbers each round. The metcon should be all unbroken. The interval piece should also be done at a 90%+ intensity, really use the recovery time to rest.

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%, 1x3@85%, 1x1+@95%

B. Accessory

DB bulgarian split squat 3x12 (ea leg)
BB good morning 3x10
Strict T2B 3x12

C. Conditioning

30 EMOM, alternating
1 min row
1 min bike
1 min burpees

D. Metcon

15 AMRAP
9 DB cluster (squat clean thruster) (2x50/35's)
12/10 cal AAB
15 box jump over (24/20)

E. Interval

15 min E3MOM (5 rounds)
Run 200m
5 sandbag over shoulder (150/100)
8 C2BPU

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