HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Back Squat (Wave - Week #3)

Wave #1

Set #1 – 6 Back Squats @ 66%

Set #2 – 4 Back Squats @ 71%

Set #3 – 2 Back Squats @ 76%

Wave #2

Set #4 – 6 Back Squats @ 71%

Set #5 – 4 Back Squats @ 76%

Set #6 – 2 Back Squats @ 81%

Wave #3

Set #7 – 6 Back Squats @ 76%

Set #8 – 4 Back Squats @ 81%

Set #9 – 2 Back Squats @ 86%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 18
250m Run

12 Toes to Bar

9 Strict Presses (R+95/65, Rx 75/55)

250m Run

12 Toes to Bar

15 Push Presses

250m Run

12 Toes to Bar

21 Push Jerks

MODIFICATIONS

RUN

15/12 Cal Bike

TOES TO BAR

Decrease Reps

Toes as close to bar as possible

Knees to Elbow/Chest/Waist

Equal Reps Toes Raises

STRICT PRESS/PUSH PRESS/PUSH JERK

Decrease Loading/Reps

Double Dumbbell Z-Press or Bench

The priority is to workout for 18:00.

The goal is to accumulate as many rounds and reps as possible within 18:00.

1 Round = 7:00-9:00, which means we are shooting for 2 rounds minimum and trying to get as far into the 3rd round as we can.

For shoulder-to-overhead movements, the reps increase as the movement changes.

The light loading on the bar will force us to hang on for bigger sets than we are "comfortable" doing, but dig deep for that threshold.