HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
6:00 EMOM
Min 1: :45 Burpees
Min 2: :45 jump rope
Min 3: :45 Squats
PVC Snatch Warmup
10 Pass Throughs
10 Good morning
10 Snatch Grip Push Press
10 Power Snatch
B: Power Snatch (Barbell Conditioning)
2 Rounds
Set 1: 10reps
Set 2: 8reps
Set 3: 6reps
Set 4: 4 reps
Set 5: 2 reps
Rest No more than 1:00 Between sets
*Start at 55% and add 10# each set. Reset at 55% for the second set of 10 on down.
*Work on Touch and Go sets
% are based off your 1RM Power Snatch
C: Metcon (Time)
5 Rounds
10 Box Jumps (R+24/20, Rx20/16″)
16 Alt Dumbbell Snatch (R+50/35, Rx 40/25)
5 Ring Muscle-ups
Rest 1:00 B/T Rounds
R+: As Prescribed
Rx: 24/20" Box / 45/25# /3 RMU
Scaled: 24/20" Box / 35/15#/ 10 Ring Row + 5 Ring Dip each round
Goal: 2:45-3:30/ Round
CAP: 25 min
The crux of this workout will be the RMU for most athlete so plan your workout around those. The dumbbell does not need to be unbroken but if gymnastics are your jam, today can be a good opportunity to touch and go to dumbbell to see how it effects your muscle-ups
Published by: Breanne Feudale in Uncategorized