October 20, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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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

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