7/15/2019

Functional Fitness

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It’s Monday, ladies and gents. Week 2 of our first cycle of 5/3/1. We’ll be doing sets of 3 this week. On the “3+” set, go for a 90%-ish rep max with that weight. We want to be about 1-2 reps away from failure. The metcon today will be a good test of your ability to cycle a moderately heavy bar. You probably won’t be able to touch and go all the sets, so make sure you have a solid plan before you start the workout.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

BS 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Accessory

BB Good morning 3x10

DB bulgarian split squat 3x12

Banded Paloff Press 3x20

C. Metcon

For time:

20 bar facing burpees
20 power snatch (115/75)
20 bar facing burpees
20 OHS (115/75)
20 bar facing burpees
20 squat snatch (115/75)

D. Conditioning

Row/ski 3x12 min, recovery row/ski 4:00

Pace at 5k

E. Gymnastics

6 rounds, rest as needed between

12 C2BPU into 6 bar MU

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