HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (4 Rounds for weight)

Barbell Conditioning (Week 4/12)
For Time:

Power Clean & Jerk

10 Power Clean and Jerks @ 65%

Rest 1:00

8 Power Clean and Jerks - Add 10/5#

Rest 1:00

6 Power Clean and Jerks - Add 10/5#

Rest 1:00

4 Power Clean and Jerks - Add 10/5#

*Record weights for each round

*Reps can be either touch and go or singles. Athlete choice. You can also do a mixture of both

% is based off your 1RM power clean and jerk

B: Metcon (Time)

3 Rounds

50ft Single Arm Overhead Walking DB Lunge (Left Arm) (R+50/35, Rx40/25)

10 Sandbag Clean over shoulder (R+150/100, Rx100/70)

50ft SA Overhead Walking DB Lunge (Right Arm)

15 Double DB Front Squats

--

Rest 1:30 B/T Rounds

Scaled: 50# Sandbag or pick your wt. D-ball/ 35/25# DB (front rack lunge if needed)

Goal: 6 min per round

Cap: 25 min

Keep all movements unbroken and find a smooth pace on the sandbag cleans where you can try and actively recovery heart rate.