December 30, 2020 - No Comments!

12/30/2020

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A1: Power Snatch (Technique)

On the 0:00: 1:30 x 5 Sets:

1 Power Snatch

3 Snatch Balances

Stimulus

Set 1 – 50% of 1RM Snatch

Set 2 – 55% of 1RM Snatch

Sets 3+4+5 – 60-65% of 1RM Snatch

Technical work to prime for heavier hang squat snatches.

Please focus on two points… 1. Positioning and 2. Speed.

Following the power snatch, start with our feet in our "pulling" stance (around hip width).

As we drop into our squat during the snatch balance, find our "squatting" stance (around shoulder width).

The quality of this footwork is key, and the first focus point.

After we dial in the footwork, turn our attention towards the speed of the drop.

A2: Hang Snatch

On the 10:00…Hang Squat Snatch

On the Minute x 10:

1 Hang Squat Snatch

Stimulus

Set 1 – 56% of 1RM Snatch

Set 2 – 60% of 1RM Snatch

Set 3 – 64% of 1RM Snatch

Set 4 – 68% of 1RM Snatch

Set 5 – 72% of 1RM Snatch

Set 6 – 76% of 1RM Snatch

Set 7 – 80% of 1RM Snatch

Sets 8+9+10 – 80-90% of 1RM Snatch

B: Metcon (Time)

20/15 Cal Row/Ski, 14/11 Cal Bike, 10 Hang Squat Cleans (R+155/105, Rx125/85)

20/15 Cal Row/Ski, 14/11 Cal Bike, 9 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 8 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 7 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 6 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 5 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 4 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 3 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 2 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 1 Hang Squat Cleans

Published by: Breanne Feudale in Uncategorized

Leave a Reply

The dream is free. The hustle is sold separately.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
[contact-form-7 id="4893" title="Sign up"]