28Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 9.28.2021
CHEST: INCLINE (Use 45# Plate under bench)
Work for a heavy 2 (15-20 min)
BACK: 5 Sets
10 DB Pullover (flat bench)
5 Strict Supinated Chin-ups
10 BB Bent Over Rows
10 BB Yate Rows
20 Banded Lat Pulls
27Sep
HomeGrown AthletX - Functional Fitness
A: Snatch (Week 11/12)
Set 1: 2 reps @ 75%
Set 2: 2 reps @ 80%
Set 3: 2 reps @ 85%
Set 4: 2 reps @ 90+%
- Rest 2 minutes B/T Sets -
Snatch are not touch and go
% are based off your 1rm Snatch
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
250m Run
4 Bar Muscle-Ups
3 Squat Cleans (R+185/125, Rx155/105)
Goal = 4 rounds +
BMU SUBS: 4 Banded MU, 4 Jumping MU, 6 Chest To Bar Pull-Ups, 6 banded C2B pull ups, 6 jumping C2B
*Aim for today is to cycle through the Bar Muscle-Ups and Squat Cleans. Your recovery is on the run.
Challenge yourself and attempt unbroken cleans on each set.
26Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
ACTIVE RECOVERY
5 ROUNDS (CAP 20min)
50 DU or 100 Singles
12 Russian KB Swings
12 KB Cyclist Squats
10/side Reverse KB Deficit Lunges
AMRAP 15
20 Abmat Situps
20 DB Russian Twists
20 Bicycle Crunches
20 Ankle Touches
20 Vups or Knee-ups
1min Plank
Remaining Time - Mobility: Foam Roller, Banded Stretches, Lacrosse Ball, etc..
25Sep
HomeGrown AthletX - Functional Fitness
A: Deadlift (Week 10/12)
Every 2:00 x 6 Sets
Sets 0-3: 8 Reps
Sets 4-6: 6 Reps
Deadlifts MUST be Unbroken
*Start at 60% of 1Rm Deadlift and add weight each set
B: Metcon (Time)
30 Ab Mat Sit-ups
15 Hang Power Cleans (R+155/105, Rx135/95)
15 Toes to bar
30 Ab Mat Sit-ups
15 Hang Power Cleans
15 Toes to bar
30 Ab Mat Sit-ups
15 Hang Power Cleans
15 Toes to bar
30 Ab Mat Sit-ups
Goal: 12:00-13:00
There will obviously be quite a bit of ab interference here so make sure you pick a barbell weight that can be unbroken or 1 break.
24Sep
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
Barbell Conditioning
Squat Cleans (unbroken)
12 Reps (R+ 115/75, Rx 95/65)
9 Reps (R+135/95, Rx 115/75)
6 Reps (R+155/105, Rx 135/95)
3 Reps R+ 185/125, Rx 155/105)
B: Metcon (5 Rounds for time)
5 Rounds
500 m Run
20 Double DB Front Squats (R+50/35, Rx40/25)
Rest :60 sec B/T Rounds
Goal: Sub 3:00 Per Sets
:60 rest will go quickly so keep this in mind when pacing your run. The squats should be unbroken .
30min time cap
23Sep
HomeGrown AthletX - Functional Fitness
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