July 12, 2024 - No Comments!

Functional Fitness – Fri, Jul 12

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HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

3:00 Cardio Choice

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2 Sets

:30 Foam Roll Thoracic Extension

:30 Extended Reverse Plank Bridge

8/8 Quadruped Thoracic Rotations

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3 Sets

Back Rack Jump to Split

BTN Press in Split

Jerk Recovery, Front Foot Step Back First

Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Split Jerk (Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 73%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 78%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 83%
Set 4: 1 Split Jerk @ 88%
Set 5: 1 Split Jerk @ 88%
Set 6: 1 Split Jerk @ 88%)

*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.

Pantera (AMRAP - Rounds and Reps)

10:00 AMRAP

2 Power Clean

4 Push Press

8 Chest to Bar Pull-Ups

Barbell: (Rx 185/125, S 155/105)
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Goal: ~8+ Rounds

Stimulus: Push Pull / Power Output

RPE: 7/10

Primary Objective: Complete the barbell complex and chest to bar unbroken

Secondary Objective: Maintain as close to 1:00 / round as possible

Published by: Breanne Feudale in Uncategorized

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