10/10/2022

Functional Fitness

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We’ve got one more 5/3/1 cycle and then a well deserved deload week. Keep the intensity up and pushing the pace. The conditioning piece is long, keep your pace at a 80%-ish so that your times are similar.

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

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A. Strength

Back squat 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

DB/KB bulgarian split squat 3x12 (ea leg)
BB good morning 3x12
Banded paloff press 3x20 ea side

C. Conditioning

40 min E10MOM (4 rounds)
Run 400m
Row 1000m
Run 400m

D. Metcon

5 RFT
15 ground to overhead (115/75)
12 T2B
9 bar facing burpees

E. Gymnastics

8 AMRAP
1-2-3... wall walk
10-20-30... DU

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#cronusfit #rltw #besomebody #earnit #paytheman