8/4/2020

Functional Fitness

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The conditioning piece today should take you about 8-10 minutes to bike. Pick a good pace and hold yourself to it. Use the interval piece to work on your barbell cycling. Try to do big sets and then rest in between rounds. The gymnastics piece is a great way to build some volume and endurance in your shoulders. Keep the sets unbroken, but go up with each unbroken set. If you aren’t able to get into the round of 4, feel free to scale the HSPU.

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

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A. Oly

Snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%, 2x1@95%

B. Accessory

BB RDL + Shrug 3x12
Bottom up KB press 3x10 (ea arm)
Banded face pull 3x20

C. Conditioning

AAB 3x100 cals, light bike 3:00 between

D. Interval

4x4 AMRAP, rest 2:00
50 DU
8 squat clean (115/85)
50 DU
8 thruster (115/85)
50 DU
8 squat snatch (115/85)

E. Gymnastics Accessory

6 rounds, rest as needed between sets
1-2-3...
Unbroken strict HSPU
Unbroken kipping HSPU

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