9/5/2022

Functional Fitness

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This week we’re moving up in weight. This will be the cycle moving forward. Each 3 weeks, after finishing a 5/3/1 cycle, we’ll add 10 lbs to our training max for our weights. For example, if your training max was 365 last week, this week it will be 375, which you’ll use to base all of your numbers on.

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

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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