HomeGrown AthletX - Functional Fitness
A: Deadlift (Week 3/12)
Every 2:00 x 6 Sets
Set 1: 6 reps @ 75%
Set 2: 6 reps @ 75%
Set 3: 6 reps @ 80%
Set 4: 6 reps @ 80-82%
Set 5: 6 reps @ 85%
Set 6: 6 reps @ 85%+
% are based off your 1RM Deadlift
B: Metcon (Time)
2 Rounds
20 Double DB Push Press (R+50/35, Rx40/25)
50ft HSW (50ft=wallball wall to grown strong wall)
75 Double Unders
- Rest 2:00
2 Rounds
20 Single DB Hang Snatch
50ft HSW
75 Double Unders
Rx: 25ft HSW
Scaled: 25/15# DB / 2 Wall Walks + :15 Hold on last rep / 100 Single Unders
Goal: 2:30-3:00 round
We are looking at movements that will all greatly tax the shoulder so work on movement quality and really using your legs and hips on the DB movements to try and give those shoulders a break. We are looking to keep the handstand walks unbroken in one straight shot