HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds (For Quality)
100m Run
10 Glute Bridge
12 Pushups
10 Deadlifts (empty bar)
B: Squat Snatch ((Halt Snatch Below Knee + Snatch), Week 3/12)
Set 1: 2+2 reps @ 65%
Set 2: 2+2 reps @ 65%
Set 3: 1+2 reps @ 70%
Set 4: 1+2 reps @ 75%
Set 5: 1+2 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 (AMRAP - Reps)
3 Rounds
3:00 On / 2:00 Off
15 Pendlay rows (R+115/75, Rx 95/65)
20/16 Cal Row or Ski 16/12 Cal Bike
Max Reps Overhead Squat
Scaled:: 10 Pendlay Rows / 15/12 Cal Row / 75/55# Barbell
Goal: 12+ Reps per round
You should be unbroken or 1 break on the OHS.
Machine Subs:
Run: 200m
Published by: Breanne Feudale in Uncategorized