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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