HomeGrown AthletX - Functional Fitness

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A: Deadlift (Week 11/12)

12-9-6-3-1

Rest 2:00 B/t Sets

*start at 60% for your set of 12 and then add weight each set

% based on your 1RM deadlift.

All sets MUST be Unbroken

B: Metcon (2 Rounds for reps)

8:00 AMRAP

4 Ring Muscle-ups

12 Overhead Squats (R+95/65, Rx75/55)

Rest 4:00

8:00 AMRAP

4 Ring Muscle-ups

8 Overhead Squats (R+125/85, Rx95/65)

RING MU SUBS: 4 Banded MU, 4 Jumping MU, 6 Chest To Bar Pull-Ups, 6 banded C2B pull ups, 6 jumping C2B

Goal: 4+ Rounds

The overhead squats should be unbroken. Depending on your gymnastics ability try to stay unbroken RMU or break up to keep a steady pace throughout.