HomeGrown AthletX - Functional Fitness

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A: Back Squat (Wave - Week #4)

Wave #1

Set #1 – 5 Back Squats @ 70% of 1RM Back Squat

Set #2 – 3 Back Squats @ 75% of 1RM Back Squat

Set #3 – 1 Back Squats @ 80% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 75% of 1RM Back Squat

Set #5 – 3 Back Squats @ 80% of 1RM Back Squat

Set #6 – 1 Back Squats @ 85% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 80% of 1RM Back Squat

Set #8 – 3 Back Squats @ 85% of 1RM Back Squat

Set #9 – 1 Back Squats @ 90% of 1RM Back Squa

B: Metcon (Time)

400m Run

21 Power Cleans (R+115/75, Rx 95/65)

21 Push Jerks

400m Run

15 Power Cleans

15 Push Jerks

400m Run

9 Power Cleans

9 Push Jerks

*Run-Pull-Push on repeat with a descending barbell. This is fast 1-2 sets on the bb and aim to finish 10-12min with a 15min time cap

*Score = Time taken to complete the workout

MODIFICATIONS

POWER CLEAN

Decrease Load

Decrease Reps

From the Hang Position

Double Dumbbell Cleans

Single Dumbbell Hang Cleans

PUSH JERKS

Decrease Load

Decrease Reps

Single/Double Dumbbell Push Jerks