HomeGrown AthletX - Functional Fitness
A: Back Squat (Wave - Week 2)
Set #1 – 6 Back Squats @ 63%
Set #2 – 4 Back Squats @ 68%
Set #3 – 2 Back Squats @ 73%
Wave #2
Set #4 – 6 Back Squats @ 68%
Set #5 – 4 Back Squats @ 73%
Set #6 – 2 Back Squats @ 78%
Wave #3
Set #7 – 6 Back Squats @ 73%
Set #8 – 4 Back Squats @ 78%
Set #9 – 2 Back Squats @ 83%
B: Metcon (6 Rounds for time)
On the 3:00 x 6 Rounds:
Rounds 1-3:
14/10 row or ski or 10/7 Cal Bike
10 Chest to Bar Pull-ups
10 Thrusters (R+95/65, Rx 75/55)
Rounds 4-6:
10 Thrusters (R+95/65, Rx 75/55)
10 Chest to Bar Pull-ups
14/10 row or ski or 10/7 Cal Bike
*6 Scores. Record all 6 split times.
We are looking to finish each round around 1:30. This will leave 1:30 to recover.
A 1:1 work rest ratio tells us that we can push hard for each round, but will not be fully recovered.
The goal is to "Go!" Don’t hold back. *We score this by logging time for each round.*
As the rounds progress, it will be harder to keep the 1:30/round and the rest will decrease.
Be aware of the movement order changing at round 4. Rounds 4-6 will start with the Thruster.
MODIFICATIONS
[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]
THRUSTERS
Decrease Load/Reps
10 Double DB Thruster/5+5 Single DB Thrusters
5 PVC Front Squat + 5 Push Press
CHEST-TO-BAR PULL-UPS
Decrease Reps
Chin Over Bar Pull-ups
Strict/Banded Pull ups
Jumping Pull-Ups
CALS
100m Run
8 x 10m Shuttle Runs
Published by: Breanne Feudale in Uncategorized