HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Overhead Squat

Heavy Set of 3

Building to a heavy triple from the floor

We’ll have 13 minutes for this piece

Athletes who struggle with this challenging movement can keep the weights light to focus on technique. Athletes who move well and are comfortable can aim to build higher over this time frame

B: Metcon (Time)

800m Run

30 Pendlay Rows

30 Overhead Squats (R+115/75, Rx 95/65)

400m Run

15 Pendlay Rows

15 Overhead Squats

The score here is the total time it takes to complete the listed work

Since we’re working through multiple parts, let’s cap this 18 min.

OVERHEAD SQUATS

Let’s choose a light-moderate weight that can be completed for 20+ unbroken reps when fresh

During the workout, we should be able to complete the set of 30 within 2-3 sets

The barbell will be taken from the ground for this part. You should squat snatch the first rep of each set if possible.

MODIFICATIONS

800m run

50/35 Cal Bike

400m run

25/18 Cal Bike

OVERHEAD SQUATS

Front Squats

Single Arm Dumbbell Overhead Squats