HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility Work:
:30 Thoracic Foam Roll Extensions
:30/:30 Lat Foam Roll
1: 00 Squat Thoracic Rotat ions
1:00/1 :00 Banded Bully Str etch
then complete
2 Sets, For Quality:
10/ 10 SA Dumbbell Z Pres ses, Moderate Weight
12 Prone Swimm ers
100ft (30m) Dual Kettlebell Overhead Carry, Moderate Weight
10/10 Single Leg Glute Bridges
B: Push Jerk (Every 2:00 minutes, 4 sets, complete the following:
5 Push Jerks
- rest 20 seconds -
2 Split Jerks
Starting @ 62-65% of Push Jerk
increase to ~ 72-75%
*Record Push Jerk weight each round)
C: Metcon (AMRAP - Reps)
"Fast Break"
12:00 AMRAP
1 Round of "DT"
15/12 Cal Row or Ski or 11/8 Cal Bike
2 Rounds of "DT"
15/12 Cal Row or Ski 11/8 Cal Bike
3 Rounds of "DT"
15/12 Cal Row Ski 11/8 Cal Bike
And so on...
Load: (Rx155/105, S 125/85)
A: ~60% clean and jerk
1 Round of "DT" = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerk
Goal: 3 Rounds of DT and into the row or 4 rounds of DT
Score is Total Reps: *Each round of "DT" is 27 reps
RPE 8/10
D: Recovery (No Measure)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Child's Pose
Published by: Breanne Feudale in Uncategorized