HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2:00 Cardio Choice
:30/:30 Foam Roll Lats
:30sec Foam Roll Upper Thoracic
2 Rounds
10 PVC Pipe Passovers
10/10 DB Single Arm Upright Rows
10/10 DB Single Arm DB Press
10/10 Wrist Rotations
20 Deep Lunge Mountain Climber
B: Warm-up (No Measure)
Snatch Primer
5:00 Quality Practice
2-3 Sets
3 High Hang Muscle Snatch+
3 Snatch Grip Push Press+
3 Overhead Squat+
3 Snatch balance +
3 Tall Sq Snatch
C: Hang Snatch (High Hang Sq Sn+Hang Sq Sn)
Every 2:00, 7 Sets
2+2, x 3 Sets @ 60%
2+1, x 2 Sets @ 65%
1+2, x 2 Sets @ 70%
*High Hang = Hip Crease
*Hang =Top of the Knee
*Focus today is speed under the barbell and pulling yourself into a quality catch position
*Record Set 7 at 70%
D: Metcon (Time)
5 Rounds
10 Deficit DB Push-Ups
5 Double DB Devils Press (R+50/35, Rx 40/25)
5 Hang Double DB Snatch
10 Double DB Thrusters
Goal: 7:00-10:00
Time Cap = 15min
*Focus is working through this DB complex quickly with as little rest between movements as possible. If we can, work on doing all 10 Push-Ups unbroken. Take a breath and move into smooth consistent reps for 4 devils presses. Short break and hit 1 devils press into 5 Dual DB Muscle Snatch right into 10 DB Thrusters. Then rest and get into next round. Choose a weight that allows for this rep scheme.
Note: Round 3-5 will be hard to maintain, but that is the goal.
R+ & Rx: as prescribed
SUB: 5 Rounds for Time
10 Elevated Push-Ups
5 Burpees
10 SA Alt DB Snatch
5/5 SA DB Thrusters
Published by: Breanne Feudale in Uncategorized