9/6/2022

Functional Fitness

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Unlike the strength 5/3/1, we’ll be keeping the training maxes the same for the oly work. Unlike the traditional strength work, oly work does not benefit as much from progressive overload.

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

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A. Oly

Snatch 1x3@60%, 3x3@70%, 2x3 @ 80%, 1x3@85%

B. Accessory

Snatch grip Sotts press 3x10
Pendlay row 3x10
I/Y/T 3x10

C. Conditioning

Run 3x1600m, rest 4:00

D. Interval

25 min E5MOM (5 rounds)
250/200m row
10 HSPU
15 deadlift (225/155)
20 KB Swing (70/53)

E. Gymnastics

10 AMRAP
3-6-9... C2BPU
40 double under

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