HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for quality
250 jog
5 No Dip Muscle Clean and Press (Empty Barbell)
3 Dual DB Squat Cleans
3 Dual DB Squat Jumps
3 Broad Jumps
:20-:30 Handstand Hold (Wall Supported)
B: Weightlifting Complex
Every 2:30 for 6 Sets
Power Clean + Hang Power Clean + Jerk + Squat Clean + Jerk
*start @ 60% of hang power clean and increase to heavy for the day
*Record heaviest complex
C: Metcon (AMRAP - Rounds and Reps)
15:00 AMRAP
3 Handstand Push-Ups
6 Hang Power Cleans (R+185/125, Rx155/105)
9 Box Jump Overs (R+24/20, Rx20/16″)
*each round increase the HSPU by 3 Reps
The handstand push-ups are the only movement increasing here and the expectation is that we can move through around 6 rounds, which would get athletes to the round of 18 handstand pushups.
SUBS: -Handstand Push-Up: to the 3 Box Pike Handstand Push-Ups variation first, then a floor pike handstand push-up, and if these are still not providing an optimal position we can move to dual db seated strict presses.
Published by: Breanne Feudale in Uncategorized