HomeGrown AthletX - Functional Fitness

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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