9/14/2019

Functional Fitness

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Our accessory work this cycle is mainly oriented around high rep prehab work in order to counter some of the repetitive movements that we keep hitting in this cycle. As a result, don’t neglect the accessory work. It’ll help keep your joints and body feeling better and more resilient.

A/B/C mandatory. D optional.

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A. Strength

Push press 4x5

Building sets. Start ~60%

B. Accessory

Pendlay row 3x20

Hip circle air squats 3x20

Banded good morning 3x20
Superset
Hip bridge 3x20

C. Metcon

For time (15 min cap)

30 sandbag over shoulder (150/100)
400m run
30 C2BPU
400m run
30 strict HSPU

Rest 5:00

For time (15 min cap)

40 deadlift (225/165)
500m row
40 T2B
500m row
40 hand release push ups

D. Gymnastics

15 min handstand walk practice

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