September 22, 2021 - No Comments!

9/22/2021

HomeGrown AthletX - Functional Fitness

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A: Squat Clean (Week 10/12)

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 75%

Set 3: 2 reps @ 80%

Set 4: 2 reps @ 85%

Set 5: 2 reps @ 88%

- Rest 2 minutes B/T Sets -

Cleans are not touch and go

% are based off your 1rm Clean

B: Metcon (Time)

100ft Handstand Walk

30 Deadlifts (R+185/125, Rx155/105)

100ft Handstand Walk

30 Hang Power Cleans (R+155/105, Rx 135/95)

100ft Handstand Walk

30 Shoulder to overhead (R+ 135/95, Rx 115/75)

Goal: 13:30-14:30

Cap:20 min

Rx: 50Ft HSW

Scaled: 5 Walk Walks

Work to keep handstand walks in unbroken in two segments. Break up the barbell movements early and often to save yourself for the power cleans and stoh so you can remove the extra pull off the floor with bigger sets

Published by: Breanne Feudale in Uncategorized

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