8/26/2019

Functional Fitness

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Test week. Work up to a 1RM on your big lifts. Like in previous test weeks, testing our 1RM's is the goal for the week. Everything else is secondary. As a result, everything else is a "mini-deload" in terms of reduced volume so that the lifts are our primary goal. I suggest following this rep scheme to work up for a 1RM - 50%x5, 60%x4, 70%x2, 80%x2, 85%x1, 90%x1, 95%x1, 97.5%x1, 100%x1, 102.5%x1, and then go from there. Find a balance between jumps and not getting too tired. Then when you hit a PR, don't let that get to your head. Keep going up.

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

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A. Strength

Work up to 1RM Back Squat

B. Accessory

BB Good morning 3x10

BB front rack box step up (24/20)

Bent over row 3x10

C. Metcon

12 AMRAP

Row 20/15 cal
15 DB thruster (50/35)

D. Conditioning

Run 5x600m, rest 2:00

Consistent pacing

E. Gymnastics

3 RFT

100 DU
50 air squat
25 T2B
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