HomeGrown AthletX - Functional Fitness

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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