HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up

:30/:30 Banded Front Rack Stretch

15/15 Clamshell Plus

-then-

For Quality:

10:00 AMRAP

9/7 Calorie Machine

15 Banded Good Mornings

5 Bootstrapper Squats

5/5 Single Leg Glute Bridges

5 Push-Ups 31x1

Barbell Primer

With light loads

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks

2 Sets, With working loads

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Practice different techniques for Hang Power Clean cycling as well as how to catch and receive into the next rep for the Push Jerk

#TEAMPRVN Tuesday Workout

Double DT (Time)

For Time:

10 Rounds

12 Deadlift

9 Hang Power Clean

6 Push Jerks

Barbell: (Rx 115/75, S 95/65)
Goal: 13:00-18:00

Score: Time

Stimulus: Barbell Cycling / Muscular Stamina

RPE: 8/10

Primary Objective: Have a Game Plan, Pick a Pace, and Stick to It

Secondary Objective: Have small quick breaks throughout

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d