HomeGrown AthletX - Functional Fitness
A: Push Press
15 min. to Build to a HEAVY 5 rep Push Press
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)
12 Single-Arm Dumbbell Clean & Jerk (50/35#)
MODIFICATIONS/SCALING OPTIONS
8 Lateral Burpee Step-Over Dumbbell
10 Dumbbell SL DL (5 each side)
Let’s take the first half of class to build to a heavy 5 rep Push Press (approx. 15 min.)
The second half will be our workout. Faster rounds than yesterday, but with simpler movements.
Rounds will average ~2:00
We are looking for athletes to aim for 5-7 rounds
Three relatively simple movements, but challenging when combined.
The Lateral Burpee Over DB and DB Box Step-Over are quite similar in terms of hip function. This constant flexion of the hip will create havoc on the spine. This is a hot spot to watch for.
LATERAL BURPEE OVER THE DUMBBELL
Two-feet leave the ground at the same time.
DUMBBELL BOX STEP-OVER
Performed with one dumbbell supported in any appropriate style (i.e., by the side; on the shoulder; in the front rack with both hands, etc.)
Although only 10 reps, with the fast turnover it will get grippy quick. Consider having your athletes take deliberate :5 breaks.
SINGLE-ARM CLEAN & JERK
One dumbbell – ground to shoulder to overhead
Perform 6 reps on the right side and 6 reps on the left side. Athletes can manage the reps however they like, as long as 6 are performed on each side every round.
Coming off the DB Box Step-Over, grip may become a factor. Consider having your athletes use a hook grip and/or flash open the fingers (loosen the grip slightly), as the DB is being lowered from the shoulder to the ground.
Published by: Breanne Feudale in Uncategorized