HomeGrown AthletX - Functional Fitness

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A: Back Squat (Week 10/12)

Set 1: 4reps @ 75%

Set 2: 4 reps @ 80%

Set 3: 4 reps @ 85%

Set 4: 4 reps @ 85%

Set 5: 4 reps @ 85+?%

Rest as needed b/t sets

% based on 1RM back squat

B: Metcon (5 Rounds for time)

Every 5:00 x 5 Rounds
18/14 Calorie Row/Ski

10 Back Squats (From Floor) (R+135/95,Rx115/75)

15 Bar Facing Burpees

Goal: Sub 3:30 / Round

*Use these as sprint recovery rounds so be sure you pick a weight you can go unbroken easily on the barbell and quickly. Set a quick but controlled pace on the burpees so you can bank your rest time

BFB: Must be performed perpendicular to and facing the barbell. May jump or step back to reach the bottom position. Chest and thighs must touch the ground with the head behind the barbell.

Hands and feet must remain inside the width of the plates. Stepping and/or jumping back to the starting position are both permitted. Must jump over the barbell using a two-foot takeoff.

Touching the bar, single-legged jumping, or stepping over is not R+ or RX.