October 5, 2020 - No Comments!

10/05/2020

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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

Leave a Reply

It's not going to be easy, it's going to be worth it.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
[contact-form-7 id="4893" title="Sign up"]