September 15, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Power Clean (Deload (Week 9/12))

Set 1: 2 reps @ 65%

Set 2: 2reps @ 65%

Set 3: 2 reps @ 70%

Set 4: 2 reps @ 75%

Set 5: 2 reps @ 80%

- Rest 1ish minutes B/T Sets -

poewer clean are not touch and go

% are based off your 1rm power clean

B: Metcon (AMRAP - Rounds and Reps)

15 Supine Bar Rows

15/12 Calorie Row/Ski or Bike 11/8

15 Shoulder to overhead (R+115/75,Rx95/65)

Goal: 6+ Rounds

Be smart when making your game plan for this one, break up your weakness movement early and attack your strengths

Supine Bar Rows: Lay a barbell across the J hooks of the rack. Set it high enough so when you grab the bar with both hands and extend your arms and legs, your body isn’t touching the floor. Lay underneath the bar, so it’s in line with your chest. Grab the bar with a pronated grip that’s slightly wider than shoulder-width. Extend your legs in front of you, keeping your butt on the floor. Raise your butt off the ground and create a straight line from your head to your toes. If you were to flip your stomach down, you should look like you’re in a plank position. Pull with your arms and squeeze your shoulder blades together to row your chest to the bar. Drive the elbows to the ground and think "lead with the chest." Once your chest touches the bar, that's a rep. Try to maintain posture at the bottom, and repeat the process. SUB bend your knees and chest as close as possible to the barbell.

S2OH:The Shoulder-to-Overhead is an upper-body vertical pushing movement designed to get load from the shoulders to the overhead position in the most efficient way possible. The athlete can choose to perform a Strict Press, Push Press, Push Jerk, or Split Jerk. Use one Barbell for both movements

Published by: Breanne Feudale in Uncategorized

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