HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Back Squat (Wave - Week 1 of 6)

Wave #1

Set #1 – 6 Back Squats @ 60%

Set #2 – 4 Back Squats @ 65%

Set #3 – 2 Back Squats @ 70%

Wave #2

Set #4 – 6 Back Squats @ 65%

Set #5 – 4 Back Squats @ 70%

Set #6 – 2 Back Squats @ 75%

Wave #3

Set #7 – 6 Back Squats @ 70%

Set #8 – 4 Back Squats @ 75%

Set #9 – 2 Back Squats @ 80%

B: Metcon (Time)

18min Cap
21-15-9-6

DB Z Press (R+45/25, Rx 35/15)

Strict Ring Dip

DB Deficit Push-Up (hand on DB’s)

DB Z-PRESS

Start seated on floor with legs straight. Press DB overhead without leaning back at the torso. Keep arms close to the ears and hands in a neutral grip.

RING DIP

We love the Rings! Increasing stability on a frictionless plane. If needed use a band or place one foot on the ground. Box or Bench Dips can also be used and keep them strict

DEFICIT PUSH-UP (ON DB’S)

Range-of-motion at the bottom has been achieved when the chest and thighs make contact with the floor. Athletes can go on your knees if needed

Disclaimer: the lighter the DB, the more likelihood of them rolling outwards. Athletes, block yourselves in with plate or go from the hands.

MODIFICATIONS

DB Z PRESS

Barbell Strict Press

Decrease Load

RING DIP

Toe Supported Ring Dip

Jumping Ring Dips

Dips off a Box

DB PUSH-UP

Regular Push Up/Hands Elevated

DB Bench Press