HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
Push Jerk Complex
12 Push Jerks
9 Push Jerks
6 Push Jerks
Rest 1:00
6 Push Jerks
9 Push Jerks
12 Push Jerks
Single bar, taken from the ground, changing weights on our own.
Stimulus
Set of 12 @ 60% of 1RM push Jerk
Set of 9 @ 70% of 1RM push Jerk
Set of 6 @ 80% of 1RM push Jerk
– Aim here is to bring awareness to our weakest link in the movement.
– When we go towards higher volume, it exposes the holes we have.
– Be mindful and take note of how we feel/perform when deep in the sets.
– Mechanics, mechanics, mechanics.
B: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 150 DU (sub 300 singles)
15 HR push ups
15 OHS (R+95/65, Rx 75/55)
Rest 3 mins
AMRAP 5:
Buy-In: 100 DU
15 HR push ups
10 OHS (R+135/95, Rx 115/75)
Rest 3 mins
AMRAP 5:
Buy-In: 50 DU
15 HR push ups
5 OHS (R+185/125, Rx155/105)
*try to get 5-8 rounds total
Published by: Breanne Feudale in Uncategorized