HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
100m Jog
10 KB Russian Swings (light)
10 KB Goblet Squats
10 alt Cossack Squats
B: Snatch (Week 2/12)
(Halt Sq Snatch Below Knee + Sq Snatch)
Set 1: 2+1 reps @ 65%
Set 2: 2+1 reps @ 65%
Set 3: 1+1 reps @ 70%
Set 4: 1+1 reps @ 75%
Set 5: 1+1 reps @ 75%
- Rest 1ish minutes B/T Sets -
Snatch are not touch and go,
reset after each snatches
% are based off your 1rm Snatch
C: Metcon (Time)
Row 2,000m/1,600m
Every 1:30 Complete:
8 double DB Thrusters (R+50/35, Rx 40/25)
*Start with DB Thrusters at 0:00
R+: As Prescribed
Rx: 40/25# DB
Scaled: 1,200m/960m Row / 35/25# DB
Goal:
Keep the Db thrusters unbroken throughout and work on a quick transition to the dumbbells. 20min time cap
Machine Subs:
Ski: Same
Bike: 100/84 cals
Published by: Breanne Feudale in Uncategorized