HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Deadlift: Work towards 1RM (Time Cap 30min)

Then 3x3 at 85-90% of 1RM

3 Drop sets, then rest 1min and move to the next movement.

Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.

3 Rounds: (Weights used as an example)

NOTE: Complete 3rds before moving to next movement

10 Barbell Bicep Curls 75#

10 Barbell Bicep Curls 65#

10 Barbell Bicep Curls 55#

Rest 1min

12 Upright Row 100#

12 Upright Row 90#

12 Upright Row 70#

Rest 1min