HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Part Progressive Warm-Up: 15:00
6:00, Alternating Movements
min 1: Machine Choice
min 2: Jump Rope Practice
---
5/5 Hip Cars
5/5 Shoulder Cars
5/5 T-Spine Cars
---
3 Sets
10 Supine Medball Chest Pass
10 Partner Overhead Medball Sit-Up Toss
10 Rotational Medball Ball Scoop Toss
B: Power clean complex
Take 12:00 to work up to a max complex
1 Power Clean + 2 Hang Power Clean + 1 Power Clean
*Complex must be unbroken
C1: Deadlift
15:00 EMOM
Min1: 10-8-8-6-6 TnG Deadlifts, starting @ 90% of 10RM Deadlift
Min 2: 5 Bench Press, starting @ 75%, increase to max
Min 3: Rest
***C1 is to record Deadlift weight
***See C2 for Bench press weight
C2: Bench Press
C2 is to record Bench press weight
5 Bench Press, starting @ 75%, increase to max
D: Metcon (No Measure)
Mobility
1:00/1:00 Half Kneeling Hamstring Stretch
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
1:00/1:00 Low Dragon Stretch
Published by: Breanne Feudale in Uncategorized