HomeGrown AthletX - Functional Fitness

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Warm-Up:

8:00 EMOM

Minute 1: Cardio of Choice

Minute 2: :20/:20 World's Greatest Stretch

Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time

Minute 4: *Barbell Complex

* Barbell Complex

10 Barbell Romanian Deadlift

8 Tall Muscle Cleans

6 Strict Press

Specific Barbell Prep + Get to Working Loads (8-10 minutes)  (No Measure)

Perform 2 Cycles, Adding Loads

- Clean Pull

- Power Clean

- Front Squat

- Squat Clean

- Split Jerk

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Then build to working Loads for the Clean and Jerk

Clean and Jerk (Squat Clean & Jerk
For Load:
Every 90 seconds x 10 Sets
1 Squat Clean & Jerk)

Starting @ 70% and building to the last 4 sets at 85%

% is Based on 1RM Clean & Jerk

"Lock, Stock and Two Smoking Barrels" (6 Rounds for weight)

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups

Deadlifts:

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 5 Reps @ 75%

Set 5: 3 Reps @ 80%

Set 6: 1 Rep @ 85-90%
Strict Handstand Push-Ups:

Add Deficit if 6-8 Reps is Easy, Move to Box Piked Handstand Push-Up if 6-8 is challenging

Primary Objective: Hitting quality high percentage work

Secondary Objective: Maintain quality strict handstand push-up positions for 6-8 reps.

Stimulus: Lower Body + Upper Body Strength

RPE: 6/10

Mobility

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

Foam Roll Hamstrings and Lower Back