5 Day FTS Cycle
The functional training system FIVE day cycle.
Below is our 5-day training split.
Day 1 (Monday) – Bench, floor, strict, push press, Z, Arnold, uneven, land mine press super set or combined with a unilateral lower body exercise lunges, split squats, weighted step-ups, prowler push.
Day 2 (Tuesday) – Weightlifting – Snatch – Power, muscle, hang, Overhead squat, snatch balance, snatch accessories. Variation of snatch in Metcon using different techniques, gear and/or equipment.
Day 3 (Wednesday) – Squat – Front, Back & Carries (heavy or uneven), static hold or marches supplement with uneven or static upper body movement pull-ups, alt arm presses.
Day 4 (Thursday) – Weightlifting – Clean & Jerk, power/squat, push, split jerk, clean/jerk accessories, gymnastics technique and work.
Day 5 (Friday) – Upper body pull & lower body compound – Pull up, sumo high pulls, bent over rows, single-arm row, sumo deadlift, deadlift, lunges, split squats.
