HomeGrown AthletX - Functional Fitness

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A: Push Press (Week 10/12)

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

Set 4: 3 reps @ 87+%

Set 5: 3 reps @ 87+%

- Rest 1 ish minutes B/T Sets

% are based off your 1rm Push Press

Use these sets to work up to a heavy 3Rm for the day. Do not need to be a PR

B: Metcon (4 Rounds for reps)

4 Rounds x 3:00 AMRAP
200m Run

10 Strict Handstand Push-ups

- Max Sandbag Cleans over shoulder (R+150/100, Rx100/75)

Rest 2:00 b/t amraps

Scaled: 12 Regular Push-ups / Med ball Sq Cleans

Goal: 5+ Reps

The Handstand Push-ups should stay unbroken as long as possible and you should have :45+ each round for the sandbag cleans