Functional Bodybuilding
3 sets of:
20 hip bridges – unweighted
5 jump squats for max height
10 alternating box step ups – light weight
Strength
Back Squat (Heavy Single)
Sport:
1×10 @ 70% of last week’s weight
1×7 @ 75% of last week’s weight
1×5 @ 80% of last week’s weight
1×3 @ 85% of last week’s weight
Then
Build to heavy single for the day
Life:
1×10 @ 70% of last week’s weight
1×7 @ 75% of last week’s weight
1×5 @ 80% of last week’s weight
1×3 @ 85% of last week’s weight
Then
Build to heavy single for the day
Fundamentals:
10-7-5-3-1-1-1
Metcon
Sport:
3 rounds for time of:
12 deadlifts 275/185
21 wall balls
400m run
Life:
3 rounds for time of:
12 deadlifts 225/155
21 wall balls
400m run
Fundamentals:
3 rounds for time of:
12 deadlifts – choose load
21 wall balls
400m run
