HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality (10min cap)
20 Plank Shoulder Taps
10 Glute Bridge
8/8 Staggered Stance Barbell Good morning
8 Barbell Back Squat
8 Jumping Back Squats
B: Back Squat
Every 3:00, 5 Sets
Set 1: 3 Reps @ 70-75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%
Set 5: Max Reps @ 80%
*try to increase reps from last time we hit max reps @ 80%
*Note: Record Set 4 at 85%
We are starting off the day with some heavy back squats and building more volume around that 80% mark. We added a 2x3 @ 85% progressing towards a new 1RM in week 11.
C: Metcon (AMRAP - Rounds and Reps)
8:00 AMRAP
2-4-6-8-10-12-14.....
Deadlifts (R+ 225/155, Rx 165/125)
Renegade Rows (R+50/35, Rx 40/25) (L row + R row =2reps)
Goal: get to 18
Published by: Breanne Feudale in Uncategorized