HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
10 Banded Pass Throughs
10 Banded Pull Aparts
10 up dog to Down Dog
10 alt Shoulder Taps
10 Straight Leg Sit-ups
10 Hollow Hold
10 Arch Hold
10 Banded Pass Throughs (More Narrow)
B: Bar Muscle-Up Stamina
5 Rounds, based on your specific percentages:
35% Max Bar Muscle-Ups (sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows)
3 Power Cleans (R+185/135, Rx155/115)
Rest 1:00 between sets.
Set 1: Max Bar Muscle-ups+ 3 Power Cleans
Set 2: Max Bar Muscle-ups+ 3 Power Cleans
Set 3: Max Bar Muscle-ups + 3 Power Cleans
Set 4: Max Bar Muscle-ups + 3 Power Cleans
Set 5: Max Bar Muscle-ups + 3 Power Cleans
C: Metcon (Time)
21-15-9:
Power Cleans (R+115/75, Rx 95/65)
Hand Release Push-ups
Into...
21-15-9:
Push Press
Toes to Bar
*Stimulus: 12-20min
*Home T2B =v-ups
Published by: Breanne Feudale in Uncategorized