HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
With empty BB
10 Glute Bridges
10 Good Mornings
10 Back Squats
10 Single Leg Glute Bridges each side
10 Strict Press
10 Glute Bridge Walkouts
10 Romanian Deadlifts
10 Front Squats
B: Not for Time
1:30 Light Row Ski or Bike, 25% Max Bar MU ( sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows)
1:30 Light Row Ski or Bike, 35% Max Bar MU
1:30 Light Row Ski or Bike, 45% Max Bar MU
2:00 Light Row Ski or Bike, 25% Max Bar MU
2:00 Light Row Ski or Bike, 35% Max Bar MU
2:00 Light Row Ski or Bike, 45% Max Bar MU
*Home Row ski bike sub jump rope the same times above
C: Metcon (Weight)
"Big Clean Complex"
6 Sets:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk
*This 12-rep complex is a Barbell Conditioning piece that will challenge both our stamina and strength
*The full complex is designed to be completed without putting the barbell down
*We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:
Set 1: On the 0:00
Set 2: On the 5:00
Set 3: On the 10:00
Set 4: On the 15:00
Set 5: On the 20:00
Set 6: On the 25:00
*The goal is to climb in weight with each set as we build to a heavy complex for the day
*With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk
*Your final score is the heaviest complex successfully completed unbroken
*The complex flows as follows:
High Hang Squat Clean (Pockets)
Hang Squat Clean (Above the Knee)
Squat Clean (Floor)
Push Press
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk
Published by: Breanne Feudale in Uncategorized