October 18, 2021 - No Comments!

10/18/2021

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

1:00 Cardio Choice

8/8 DB Single leg RLDs

10 Alt Goblet Cossack Squats (5/5)

6 Scap Pull-Ups + 6 Kip Swings

10 Mountain Climber Lunges

B: Back Squat

Every 2:00, 6 Sets

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 75%

Set 3: 3 reps @ 80%

Set 4: 3 reps @ 80%

Set 5: 3 reps @ 80%

Set 6: 3 reps @ 80%

*Record Set 6

C: Metcon (4 Rounds for time)

Every 2:30, w/ :30est x 4 Sets

12 Sumo Deadlift High Pull (R+75/55, Rx 65/45)

19/13 Row or Ski or 12/9 Cal Bike

12 Pull-Ups

Goal: 1:30-2:00/Round

*Focus today is more emphasis on pulling strength and engaging the posterior delt.

We are looking at unbroken sets on the sumo deadlift high pull and close to unbroken sets on the pull-ups, which are meant to be kipping. Work on your kip stay engaged for the duration of the workout.

R+, : as prescribed

Rx: 9 pull ups

SUB: 9 Strict banded pullups, 9 Toenail Pull-Ups or 9 ring rows

Published by: Breanne Feudale in Uncategorized

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