HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

10 Barbell Good mornings

10 Behind the Neck Strict Press

10 Inchworm Push-Ups

10 Alternating Bird-Dogs

:20sec/:20sec Side Plank

B: Push Press (Strength Superset)

Every 1:30, 10 Sets (5 Sets of Each)

Alternating Movements

-Power Clean + 5 Push Press @ 70-75% of Push Press

-10/10 Back Rack Reverse Lunges *from the Rack

*use first 2 sets to get to working load for last 3 as true working sets

*Today we will be working on a strength superset. We will need two stations set up and this would be an ideal day to work with a partner. We want to challenge the loads on the back rack reverse lunges. So we will be going from the rack today. And we will be combining this with a push press from the floor. We say power clean + push press with the idea that we want athletes to set up well, hit a quality power clean and then get into a quality set-up position for our push press for 5 reps. We are looking at going for 5 reps challenging across. Our back rack lunges should start off conservative and build to the last 3 sets where we will work at a good quality weight across sets.

*Record Push Press at 70-75% and record lunges weight in notes

C: Metcon (Time)

18-15-12-9-6-3

Deadlift (R+ 225/155, Rx 165/125)

6-5-4-3-2-1

Wall Walk

Time Cap = 11:00

Goal: 7:00-10:00

*Focus today is to move fast on the deadlifts and smooth on the wall walks. We should be expecting athletes to choose a load that allows them to stay with 3 sets or less on each round. If they cannot do that with short rest periods between those sets then the load is inappropriate for what we are going for today.

R+/Rx: as prescribed

SUB: Deadlift @ 50% of 1RM

WW=inchworms