Func%onal
Bodybuilding
Welcome to OPEX Func%onal Bodybuilding
Bodybuilding has long been associated with muscle bulk and an inability to move. The term func:onal, meanwhile has
been linked to its opposite, to movement, specifically one that transfers posi:vely into a sport, ac:vity or physical goal. It’s
easy to see then why Func:onal bodybuilding may at first seem like an oxymoron. Func:onal bodybuilding, however is
really just the bringing together of those two ideas. When bodybuilding meets func:on you get the discipline, the science,
the reps, sets, tempo and more: a powerful tool to look good naked, decrease pain and improve energy and performance.
In the pages to come this guide will introduce you further to Func:onal bodybuilding, outlining its benefits and to whom,
how to introduce it into your training and more specifically, how we’ve successfully used it at OPEX Fitness to train
compe::ve fitness athletes. A sample 4-week workout program designed by Head Coach, Mike Lee wraps up the guide.
Mike was responsible for introducing Func:onal bodybuilding to his client, Marcus Filly, following the 2016 Cross Fit
Games and GRID season, with good results. As Marcus himself wrote: “By switching up my training, my coach has allowed
my body to heal, build strength, and become energized and excited again.”
We hope The OPEX Fitness Guide to Func:onal Bodybuilding For the Sport of Fitness, encourages you to see the benefits
of introducing, where appropriate, structural-based body building ac:vi:es into your training.
The Benefits of Func%onal Bodybuilding and Where to Begin
There are there big reasons to introduce Functional bodybuilding into your training program namely:
•
•
•
To improve efficiency of movement
As preparation for the dynamic contractions prevalent in the sport of fitness
To illicit metabolic response
That said, it should be recognized that as with any fitness prescription, it can’t be broadly and thoughtlessly introduced.
For you to reap the full benefit of Functional bodybuilding you must already possess a certain base level of muscle
endurance. Should you not we suggest full body, isolated resistance training, three times a week to improve your core
control. For example:
MON
TUES
WED
THURS
FRI
Full body
Squat
Bend
Push
Pull
Core
Bike x 30
mins
(MAP 10)
Full body
Squat
Bend
Push
Pull
Core
Walk x 60 Full Body
mins
Squat
(MAP 10) Bend
Push
Pull
Core
SAT
SUN
Hike x 60
mins
(MAP 10)
Day off
When your muscle endurance capabilities have progressed you can begin Functional bodybuilding
proper. Start by introducing lower and upper body splits, four times a week. For example:
MON
TUES
Tempo Squat Upper
Accumulation body
(Isolation)
push/pull
Eccentric
Core
WED
THURS
FRI
Day off
Bend
Upper
Accumulation body
Isolation
push/pull
Core
SAT
SUN
MAP 10 Hike in
the sun
When your muscle endurance capabilities have progressed you can begin Functional bodybuilding
proper. Start by introducing lower and upper body splits, four times a week.
How Functional Bodybuilding Fits into Your Broader Training
Whether you’re just beginning or more advanced when it comes to muscle endurance, it’s important to appreciate that
the above principles are broad. Best practice would see you look at how this work fits into your over-all fitness plan and
goals. This comes down to understanding what contractions you’re undertaking in your strength training and how they
compliment (or not) any other training you’re doing. In an ideal world, for strength work to be truly functional it should
have a bias so it can be carried over to whatever you wish to accomplish; be that to prepare for dynamic contradictions
in the sport of fitness, or the improvement of movement or metabolic capacity.
To give you a sense of how Functional bodybuilding might fit into a broader training plan, a year for an athlete in the
sport of fitness might look like this:
March:
CrossFit
Open 2017
April: Recover May/June:
Resistance
training, strict
gymnastics
and easy
aerobic work
(MAP 8-10)
July/August:
Resistance
training with
tempo
(including:
eccentric and
isometric),
plus aerobic
work (MAP 7:
cyclic and
monostructural)
August/
September:
Functional
bodybuilding,
strict
gymnastics,
aerobic work
(mixed MAP
work), begin
build and
alactic
October/
November:
GPP, Str, Sp,
Sp Str, MAP
work
continued, LP
and MF begin
December/
Peak
January: TNG
BB work, Abs
strength, SPP
(sport specific
preparedness
), LP to LE
March 2018:
CrossFit
Open 2018
Func%onal Bodybuilding for the Sport of Fitness
Since 1999 and the founding of OPEX Fitness (formerly OPT) James FitzGerald has been inves:ga:ng ways of
using strength training to create the structure necessary to compete in the sport of fitness in a strong and healthy
manner. As a former compe:tor himself, James had good results introducing Func:onal bodybuilding into his offseason training, allowing his brain and body to develop the necessary strength, tendon and joint requirements to
stay healthy throughout compe::on.
In the 4 week template that completes this eBook, Mike Lee draws and builds on James’ work, plus his own
experience of training athletes for the sport of fitness. It’s important to remember the template is for illustra:ve
purposes only and to get the most from func:onal body building a program should be designed to meet your
individual fitness requirements. Use the template then, as a way of learning how different strength movements can
facilitate specific aspects of performance for athletes with an advanced training age.
To learn more about how Func:onal bodybuilding can compliment your training and how an OPEX Fitness Coach
would work with you to bring this about, book a consult with our Remote Coaching Advisor now.
REQUEST A CONSULT
DAY 1
AM
PM
AB 45 min @MAP 10 pace
+
5 sets movement based:
20 sec wall facing HS hold
12 step ups – 18”
24 single unders
A) Single leg glute bridge hold; 30 sec/leg x 4; rest
30 sec b/t legs
B) Reverse Hyper: 8-10 x 3; rest as needed
C) Back Squat @22X1: 5 reps @75-80% x 5 sets;
rest 3-5 min
D) RNT Rev Lunge: w/DB's; 8-10/leg x 3; rest 2
min
E) 3 sets:
10 DB RDL @3111 – straps okay
20m sled push – HEAVY and GRINDER based
30 sec jump lunges
rest walk 3 min
DAY 2
AM
PM
Row 30 min @MAP 10 pace – SLOW and talking
based
+
5 sets:
10 cable paloff press/side
30 sec ring FLR
20m bear crawl – perfect movement
A) 5 sets:
10 OH with BB only @3311
45 single unders
AB 2 min – MAP 10
rest walk 100m
B) BTN strict press @4112; 6,6,4,4; rest 2-3 min
C1) Single-arm Half Kneeling Bogoms Up KB
Press: 6-8/arm x 4; rest 1 min
C2) SA KB FR walk: 20m/arm x 4; rest 90 sec KEEP your torso jght and sustain midline, NO
rotajon
D1) 1-arm DB Bench Press: @2121; 6-8/arm x 3;
rest 1 min
D2)DB cross body snatch: 6-8/arm x 3; rest 90 sec
E) NFT:
30m SA FW - SUSTAIN torso NO rotajon –
heavy/hand
Elevator ring dip – 2 sec pause at each posijon –
top, middle and bogom
rest walk 1 min
x5
DAY 3
AM
PM
Walk 60 min in sun
Swim 45-60 min – MAP 10 pace, EASY and
sustained
REQUEST A CONSULT
DAY 4
AM
PM
Run 30 min @2 hour pace – SLOW and EASY
+
Hip flow 10 min
+
Gymnasjcs play 15 min
A) Turkish get up; 2-3/arm x 4; rest 2 min
B) Quadruped hip extension: 5 sets - holding 15
sec/side
C1) RNT Rev Lunge: @3111; 8-10/leg x 3; rest as
needed
C2) Reverse Hyper: 12-15 x 3; rest as needed
D) Front Squat @22X1; 5,4,3,5,43; rest 3-5 min –
increase wave from second set
E) Snatch RDL: @31X0; 6-8 x 4; rest as needed Get heavy with straps
F) NFT:
10 goblet squat - HEAVY- 3 sec pause at bogom
rest 15 sec
1 min FLR on rings
rest 15 sec
30 sec Sorenson hold – weighted if possible
rest 90 sec
x5
G) Windshield Wiper: 20,20,20,20; rest as needed
– BB on the floor
DAY 5
AM
PM
A1) Half Kneeling KB Bogom's Up Press: 6-8/arm
x 3; rest 15 sec
A2) SA FW x 20m/arm; rest 15 sec – Work on
packing the scap, keep modaterate
A3) Star Plank: 30 sec/side; rest 15 sec
A4) Single arm KB FR walk: 20m/arm; rest 1 min REALLY keep midline engaged and on
B) Quadruped Elbow to Knee, Cross Body: 10
reps/side x 3; rest as needed
C) AB 5 min @80% Aer – SUSTAINED pace
Rest slow spin @40RPM 3 min
x6
- GOOD high sustainable aerobic work
+
EASY jog 10 min – MAP 10 pace EASY
A) Thoracic rotajon; 12/side x 3; rest as needed
B) 10 min EASY movements:
Row 250m
5 push ups
15 sec chin over bar hold
C1) SA DB Z Press: 6/arm x 4; rest 30 sec – sustain
and upright torso posjon
C2) Double KB power row: @2113; 6-8 x 4; rest 90
sec
D1) Swiss ball alternajng DB chest press: @2111;
6-8/arm x 3 rest as needed
D2) Strict CTB pull up: 3.3.3.3 x 3; rest as needed FEEL this out, work on engaging the low trap and
lats TURN off upper trap
E) 5 sets:
30m bear crawl
36 heavy rope DU
FR Yoke walk 20m
rest walk 2:00:
F) AB 20 min @60% EASY Aer pace, cool down
DAY 6
AM
PM
5 sets:
6 Goblet squat @3311
Run 200m – light jog
20m sled push – light load MARCH – 45 degree
angle
Row 15 cals
Rest walk 2 min
+
AB 15 min @MAP 10
Row 15 min @MAP 10
A) Seated Box Jump: 5,5,5,5,5; rest as needed
B) Hang power snatch from blocks;
4,3,2,4,3,2,4,3,2; rest as needed – SPEED based,
bar at just above knee
C) 6 sets @80% aer – This means consistent effort
Row 500m @1:52 pace
8 axle bar DL – done in all single – TOUGH
AB 15 cals – 65 RPM
8 pHSPU – 3 sec controlled lower
Rest walk 2 min
- record split jmes
DAY 7
AM
PM
Hike 90 min – Unplugged, SUN, EASY terrain,
breath and move
REQUEST A CONSULT
DAY 8
AM
PM
AB 50 min @MAP 10 pace
+
5 sets movement based:
10 sec free standing HS hold
20m bear crawl
10 step ups – 20”
20m crab walk
A) Glute bridge @10X4; 8-10 x 3; rest 2 min – LOW load
ac:va:on based
B) Single leg reverse hyper; @3112; 4-6/leg x 3; rest 2 min
C) Back Squat @22X1: 4 reps @80% x 6 sets; rest 3-5 min
D) Axle bar FR reverse lunge from plakorm 2”; 8-10/leg x 3;
rest 2 min
E) 3 sets sustained effort:
12 GH back extensions @2113
rest 30 sec
30m reverse sled drag – HEAVY and GRINDER based
rest 30 sec
30 sec amrap jump squats – BB only 45#
rest walk 3 min
DAY 9
AM
PM
Row 35 min @MAP 10 pace – SLOW and talking
based
- every 5 min get off and complete 1 wall walk to
20 sec wall facing HS hold
+
5 sets:
10 cable paloff press/side
30 sec side plank/side
20m seated sled drag face pull – LOW load work
on elbows high and to the face
A) 5 sets:
10 shoulder taps against wall
30 sec top of dip hold – EXTERNALLY rotate
Row 2 min – MAP 10
rest walk 100m
B) BTN strict press @4112; 5,5,5,3,3,3; rest 2-3
min
C1) Single-arm half kneeling Arnold press @2112;
6-8/arm x 2, 4-6/arm x 2; rest 30 sec
C2) SA KB FR walk: 20m/arm x 4; rest 2 min KEEP your torso jght and sustain midline, NO
rotajon
D1) 1-arm DB Bench Press: @2121; 6-8/arm x 3;
rest 1 min
D2) Single arm ring row @2112; 6-8/arm x 3; rest
2 min
E) NFT:
50m HEAVY FW – handles if possible
L sit x 45 sec
30 banded tricep kick downs, 1 sec pause at
bogom
rest walk 1 min
x4
DAY 10
AM
PM
Walk 75 min in sun
Swim 45-60 min – MAP 10 pace, EASY and sustained
REQUEST A CONSULT
DAY 11
AM
PM
Run 35 min @2 hour pace – SLOW and EASY
+
10 min – work on ankle mobility
10 min – work on hip stability/core engagement in
supine posijons
+
Gymnasjcs play 15 min – implement FUN low
intensity skills
A) Turkish sit up; 4-6/side x 3; rest as needed
B) Quadruped hip extension: 5 sets - holding 15
sec/side
C1) Yoke FR hold x 45 sec; rest as needed –
REALLY focus on core engagement and sustaining
posijon using glutes and midline
C2) Reverse Hyper: @2112; 10-12 x 3; rest as
needed
D) Front Squat @22X1;4,3,2,4,3,2; rest 3-5 min –
increase wave from second set
E) Clean RDL: @31X0; 6-8 x 4; rest as needed Get heavy with straps
F) NFT:
10 GH raise @31X0
rest 30 sec
10 slide board body saw
rest 30 sec
1 min wall sit – holding 2 KB in FR – 1.5pd/h
rest 90 sec
x4
G) Row 3k @EASY PACE
DAY 12
AM
PM
A1) Standing KB bogoms up press (holding off KB
in FR): 6-8/arm x 3; rest 15 sec
A2) Side plank rotajons; 30 sec/side x 3; rest 15
sec
A3) OH yoke walk x 30m; rest 90 sec – LIGHT load
and sustain that OH posijon
B) Quadruped Elbow to Knee, Cross Body: 10
reps/side x 3; rest as needed
C) AB 5 min @80% Aer – SUSTAINED pace
Rest slow spin @40RPM 3 min
x7
- INCREASED volume, sustain pace and hold –
THIS needs to remain consistent and aerobic
- GOOD high sustainable aerobic work
+
EASY jog 10 min – MAP 10 pace EASY
A) Thoracic rotajon; 12/side x 3; rest as needed
B) 10 min EASY movements:
Run 100m shugle
6 ring push ups
AB 10 cals – Low RPM
Elevator chin up hold – 10 sec top, 10 sec mid, 10
sec hang
C1) DB Z press @3112; 6,6,4,4; rest 30 sec
C2) 3 point row @2112; 8,6,8,6/arm; rest 90 sec
D1) Single-arm incline semi supinated chest press
@40X0; 6-8/arm x 3; rest 30 sec
D2) Strict chest to bar pull up @1112; amrap in 1
min; rest 2 min – FOCUS on hold at top and lower
E) 4 sets:
2 RC – 15’ – MUST lower ONLY legless
20m SA FR, SA OH KB walk
10 strict TTB
20 push ups @1010
rest walk 2:00:
F) AB 20 min @60% EASY Aer pace, cool down
DAY 13
AM
PM
5 sets:
10 OHS @6611
Row 200m
A) High box jump from seated posijon; 3,3,3,3,3,3;
rest as needed
B) Hang power clean from blocks; 4,3,2,4,3,2,4,3,2;
rest as needed – SPEED based, bar at just above
knee
C) 6 sets @80% aer – This means consistent effort:
AB 15 cals – sustained pace
20 jump lunges – Plate OH – 25#
rest 2 min
10 sand bag ground to OH
20m sled push – Speed based
rest 2 min
Row 15 cals
Rest walk 2 min
+
AB 15 min @MAP 10
Row 15 min @MAP 10
DAY 14
AM
PM
Hike 90 min – Unplugged, SUN, EASY terrain, breath and
move
REQUEST A CONSULT
DAY 15
AM
PM
AB 60 min @MAP 10 pace
+
5 sets movement based:
30 sec elevator ring FLR – 10 sec top, 10 sec half
way, 10 sec bogom
12 step ups – 24”
30 sec wall facing HS hold
24 banded pull through – tough band
A) SL good morning @3111; 6-8/leg x 3; rest as
needed – LOW load and perfect reps, mechanics
based
B) Overhead squat @6611; 4 reps x 4 sets; rest as
needed – ONLY BB – SKILL based, sit at bogom
and work on showing armpits
C) Back Squat @22X1: 3 reps @80-85% x 7 sets;
rest 3-5 min
D1) Double KB FR lunge @1010; 8-10/leg x 3; rest
30 sec
D2) Paused hip extensions @2113; 8-10 x 3; rest 2
min
E) 3 sets sustained effort:
50m butchers sled push – 45 degrees angle and
upright, MARCH and drive legs – Make this
GRINDY
rest 15 sec
Amrap 1 min – WB – HEAVY load
rest 15 sec
rest 30 sec
50m HEAVY reverse sled drag – working on heal
toe, low hips
rest walk 2:30
DAY 16
AM
PM
Row 20 min @MAP 10
rest walk 800m
Row 20 min @MAP 10
- every 5 min get off and complete 3 seated rope
pulls/arm + 35 single unders
+
5 sets:
20m bear crawl – PERFECT – core work
15 sec ring star plank/side
10 banded paloff press/side
30 swimmer kicks
A) 5 sets:
AB 2 min @MAP 10
7 toes to rings strict
7 ring push ups
20 russian twists
rest walk 200m
B) BTN strict press @4112; 4,4,4,2,2,2; rest 2-3
min
C1) Swiss ball arnold press @2112; 4-6/arm x 4;
rest 30 sec
C2) Axle bar pendlay row @1113; 12,10,8,6; rest 2
min
D) Emom 12 min min 1 – Ring dips strict amrap set in 30 sec @2211
min 2 - Strict chest to bar hold x 20-30 sec
E) NFT:
10 bent over DB fly – 2 sec pause at top, pinky up
1 min ring FLR – External rotajon
SA banded tricep extensions x 12/arm
rest walk 1 min
x4
DAY 17
AM
PM
Walk 90 min in sun
Swim 45-60 min – MAP 10 pace, EASY and
sustained
REQUEST A CONSULT
DAY 18
AM
PM
Run 40 min @2 hour pace – SLOW and EASY
- aqer 20 min stop and complete 2 min RKC plank + 2 min
HS hold
+
10 min – work on ankle mobility
10 min – work on hip stability/core engagement in supine
posi:ons
+
Gymnas:cs play 15 min – implement FUN low intensity
skills
A) Yoke walk – 20m back rack, 20m OH, 20m FR –
MODERATE load x 4 sets; rest as needed – warm up based
B) Quadruped hip extension: 5 sets - holding 15 sec/side
C1) Duck walk with KB’s FR x 20m; rest 30 sec - Stay
upright and work on perfect mechanics
C2) SL RDL – with low load; 6-8/leg x 3; rest 90 sec
D) Front Squat @22X1; 3,3,3,2,2,2; rest 3-5 min – building
sets
E) Emom 12 min min 1 – Sled drag sprint x 20m – MODERATE, work on
terminal knee extension
min 2 – GH raise x 6 + 15 sec Sorenson hold on last rep
F) NFT:
10 DB HSC - 2 sec pause at botom – tough load
rest 30 sec
12 ring body saw
rest 90 sec
x4
G) AB 20 min @MAP 10
DAY 19
AM
PM
A1) Half kneeling KB clean to OH press; 6-8/arm x
3; rest 30 sec
A2) Quadruped Elbow to Knee, Cross Body: 10
reps/side x 3; rest as needed
B) Ring face pulls; 10,10,10; rest as needed – High
elbows
C) AB 3 min @85% Aer – SUSTAINED pace
Rest slow spin @40RPM 90 sec
x6
- INCREASED intensity, sustain pace and hold –
THIS needs to remain consistent and aerobic
- GOOD high sustainable aerobic work
+
EASY jog 10 min – MAP 10 pace EASY
A) Thoracic rotajon; 14/side x 3; rest as needed
B) 10 min EASY movements:
Row 150m - LOW damper – move blood
10 elevator push up – pause 3 places
SA ring hang x 15 sec/arm
C1) Z press @2112; 12,10,8,6; rest 30 sec
C2) DB high row @1112; 6-8/arm x 4; rest 2 min
D1) DB neutral grip swiss ball bench press @4211;
6-8 x 3; rest 30 sec
D2) Mulj grip pull up cluster; 3.3.3.3 x 3; rest 90
sec – wide grip, neutral grip, narrow grip, medium
grip
E) 3 sets:
1 LLRC
25’ HS walk
30m hand over hand sled pull – strongman style
rest 1 min
8 pHSPU – 3 sec lower
45 weighted DU
Rest walk 2:00
F) AB 20 min @60% EASY Aer pace, cool down
DAY 20
AM
PM
5 sets:
5 SL box jump to low box
rest as needed
+
5 sets:
20 sec L sit
20 sec Sorenson hold
rest as needed
+
AB 20 min @MAP 10
Row 20 min @MAP 10
A) Speed jump squat with empty barbell; 2 reps –
Emom 10 min – LOW load work on ver:cal
extension
B) Hang power snatch from blocks;
3,2,1,3,2,1,3,2,1; rest as needed – SPEED based,
bar at just above knee
C) 6 sets @80% aer – This means consistent effort:
Yoke walk 15m
8 elevator double KB FR squat – ½ way, full squat
Rest 2 min
FW 50m – AHAP
15 banded Russian KBS – tough hips back
rest 2 min
DAY 21
AM
PM
Hike 60 min – Unplugged, SUN, terrain more
difficult, unloaded
REQUEST A CONSULT
DAY 22
AM
PM
AB 40 min
5 min @55 RPM
5 min @40 RPM
+
5 sets movement based:
20 sec L sit on rings
10 jump lunges
Sled drag pull through x 12
20 sec SL wall sit/leg
A) Wide leg good morning @4111; 6-8 x 3; rest 2
min – LOW load, acjvajon based
B) Axle bar OHS @6611; 4 reps x 4 sets; rest as
needed – Different grip, sustain posijons, work on
keeping load OH on top of musculature
C) Back Squat @22X1: 2 reps @85-90% x 9 sets;
rest 3-5 min
D) Sjff Legged DL @4121; 8-10 x 3; rest 2-3 min
E) 4sets sustained effort:
12 SA SB OH lunges/leg – Moderate load sustain
core and lock out OH
rest 30 sec
50m trap bar FW – tough load
rest 30 sec
SL wall sit holding KB in opposite arm FR
rest 30 sec
10 ring body saw
rest walk 3 min
DAY 23
AM
PM
Row 10k @MAP 10
- every 1k complete:
3 wall walks + 10 sec wall facing HSPU hold
5 reps elevator ring row – feet elevated, pause at
top middle and bogom
+
Cool down 15 min
A) 5 sets:
8 push ups @2211
20m crab walk
Ski 2 min @MAP 10 pace
rest walk 200m
B) BTN strict press @4112;3,3,3,1,1,1; rest 2-3 min
C1) Double KB PP press (holding KB in FR
posijon); 6-8/arm x 4; rest 30 sec
C2) DB power row @11X2; 10,10,8,8; rest 2 min
D) 4 sets:
Amrap set of strict dips @1010 – once tempo
broken terminate
10 strict ring pull ups
rest 2 min
E) NFT:
SA cable fly x 10/arm – sustain midline
Weighted side plank – holding 15# in off hand x 30
sec/side
Banded tricep extension x 30
rest walk 1 min
x4
DAY 24
AM
PM
Walk 90 min in sun
Swim 45-60 min – MAP 10 pace, EASY and
sustained
REQUEST A CONSULT
DAY 25
AM
PM
Run 30 min @ 2 hour pace
- 15 min – focus on technique
- 15 min focus on breathing and relax
+
Run 15 min @MAP 10 – combine all
+
10 min – work on ankle mobility
10 min – work on hip stability/core engagement in
supine posijons
+
Gymnasjcs play 15 min – implement FUN low
intensity skills
A) BB OH duck walk x 30m; rest as needed x 4
B) Quadruped hip extension: 5 sets - holding 15
sec/side
C1) FR axle bar hold with bar in palm; HEAVY x 45
sec; rest 30 sec
C2) Banded pull through; 30,30,30; rest 1 min
D) Front Squat @22X1; 2,2,2,1,1,1; rest 3-5 min –
building sets
E) GH hip extension – Loaded @2113; 10-12 x 3;
rest 2 min – SUSTAIN tempo
F) NFT:
5 DB lunges – HEAVY
5 DB FS
5 DB reverse lunges
5 DB RDL
rest 30 sec
Slide board pike ups x 12
rest 90 sec
x4
G) AB 20 min @MAP 10
DAY 26
AM
PM
A1) HS taps; 10/side x 4; rest as needed
A2) Quadruped Elbow to Knee, Cross Body: 12
reps/side x 3; rest as needed
B) 5 sets:
10 serratus wall slides
12 cable face pulls
C) AB 3 min @85% Aer – SUSTAINED pace
Rest slow spin @40RPM 90 sec
x7
- INCREASED volume, sustain pace and hold –
THIS needs to remain consistent and aerobic
- GOOD high sustainable aerobic work
+
EASY jog 10 min – MAP 10 pace EASY
A) 10 min EASY movements:
Row 150m - LOW damper – move blood
3 strict ring MU – 2 sec pause in catch
20m OH walk – 2 KBs
SA ring row hold x 15 sec/side
C1) DB press seated @30X0; 10,8,8,6; rest 1 min
C2) Pendlay row @1113; 8,8,6,6; rest 2 min
D) Emom 12 min min 1 – Incline CGBP x 3-5 – tough load
min 2 - Strict CTB pull up wtd. X 3-5 – tough load
E) 12 min GRINDER effort
1 RC – 15’
4 wall walks
8 strict KTE
32 weighted DU
50m HEAVY sled drag reverse
F) AB 20 min @60% EASY Aer pace, cool down
DAY 27
AM
PM
10 agempts – Find a max verjcal jump
rest as needed
+
5 sets:
20 sec top of MU L sit
20 step ups – movement based EASY
rest as needed
+
AB 20 min @MAP 10
Row 20 min @MAP 10
A) BB speed work 10 min – Work on perfect
mechanics and rhythm with all BB based
movements
B) Hang power clean from blocks; 3,2,1,3,2,1,3,2,1;
rest as needed – SPEED based, bar at just above
knee
C1) 5 Tng Clean pulls with straps – 80-85%; rest 60
sec
C2) 20 BB jump squats - only BB; rest 3 min
D) 3 sets:
5 SA KB OHS – R/L
Rest 30 sec
30m double KB rack duck walk – tough/arm
Rest 1 min
10 GH hip extensions – FAST with 45#
rest 2 min
+
15 min EASY cool down
DAY 28
AM
PM
Hike 60 min – Unplugged, SUN, terrain more difficult,
unloaded
REQUEST A CONSULT