September 14, 2021 - No Comments!

9/14/2021

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Deload week (9/12))

Set 1: 5 reps @ 75%

Set 2: 5 reps @ 75%

Set 3: 5 reps @ 75%

Set 4: 5 reps @ 75%

Set 5: 5 reps @ 75%

Rest 2 min b/t sets

Looking to build consistency with our first squat session back after the pause focus.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
Climb the ladder:

5 Toes To Bar

6 Double DB Alt Box Step ups (R+50/35, RX40/25) (R+ 24/20",Rx 20/16")

10 Toes To Bar

6 Double DB Alt Box Step ups

15 Toes To Bar

6 Double DB Alt Box Step ups

20 Toes To Bar

6 Double DB Alt Box Step ups

etc.

*Aim is to get off the T2B and on to the Step-overs quickly. Try and get as far ahead as you can in the early sets.

BOX ALT STEP UPS: Hold DBs anyway you want. Full extension of knees and hips at the top of the box. SUB DB reverse Lunges

T2B: athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must swing back to behind the bar, not out front. SUB knees to elbows and hanging knee raise or v-ups

Published by: Breanne Feudale in Uncategorized

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