HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
1:00 Choice Machine
6/6 Single Leg DB/KB Squat with Leg Lift (Light)
6/6 Single Arm DB/KB Upright Row
6/6 Single Arm DB/KB Strict Press
:30sec Handstand Hold
B: Warm-up (No Measure)
Pistol Modifications
-Box Pistol Step-Down
-Pistol Sit to Box
-Heel Elevated w/weight Counter Balance
-Leg Behind KB Front Rack Pistol
C: Metcon (6 Rounds for calories)
3:00 AMRAP, 1:30 Rest, 6 Sets
10 Strict Handstand Push-Ups
12 Alt Pistols
10 Alt DB Snatch (R+60/40, Rx 50/30) (try to make this heavy so you have to power snatch, not muscle snatch)
-Max Cal Machine
Goal: ~ 1:00 +/- :15sec on Machine
SUBS: For the DB Snatch we can move towards a hang position and adjust loads
Published by: Breanne Feudale in Uncategorized