HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for quality
5 Inchworm Push-Ups
10 Alternating Scorpions
10 Prone PVC Pipe Passovers
10 Alt V-Ups
10/10 Single Leg Glute Bridges
B: Warm-up (No Measure)
Barbell Primer
5 Sets, Building weight
2 Muscle Snatch
2 Snatch Grip Push Press
2 Snatch Balance
2 Overhead Squat
C: Squat Snatch (18:00 Running clock)
3 Sets For Load:
4 Reps @ 75%
Rest 1:30
3 Reps @ 80%
Rest 1:00
2 Reps 85%+
- Rest 2:00 B/T Sets
*Reps can be touch and go or singles (Athlete choice)
% based on 1RM Snatch
*Record heaviest 2 reps
D: Metcon (Time)
10/8 Cal Row Ski or Bike 7/5
20 Alt DB Snatch (R+50/35, Rx 40/25)
30/24 Cal Row Ski or Bike 21/17
20 Alt DB Snatch
10/8 Cal Row Ski or Bike 7/5
How fast can you go?!
Goal: 4:00-7:00
Time Cap = 7:00
E: Metcon (No Measure)
If time permits: Midline
4 Sets
15 Russian Plate Twist
20 V-Ups
-Max Hollow Hold
Published by: Breanne Feudale in Uncategorized