HomeGrown AthletX - Functional Fitness
A: Metcon (2 Rounds for weight)
Barbell Conditioning (Deload)
Hang Power Clean + Shoulder to overhead
Rest 2 min between rounds and increase weight after each set. All sets MUST be done unbroken. rest as needed between sets
Example:15 HPC+15 S2OH,(Add weight) 10 HPC+10 S2OH, (Add weight)5 HPC+5 S2OH then rest 2 min and go back to your first weight and go again.
15min time Cap
Goal: Focus on going unbroken on working on quality reps. Good movement and breathing is more important than speed or overall timing on this.
The load on this piece should be taken by feel. Remember this is a deload week so stick with weights that meet the required stimulus of unbroken sets while also working on solid technique
*record barbell loads
B: Metcon (Time)
25m Double Front Rack DB Waking Lunge (R+50/35, Rx40/25) (outside 12.5m down, 12.5m back)
75 Double Unders 150
30 Alt Single DB Snatch
Cap: 20 min
This one will be about managing heart rate and fatigue so move smooth early and leave yourself enough of a kick at the end
DB FRONT RACK LUNGES: Each front rack lunge begins with the DB in the front rack postion, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep.
150 single unders
15/10 cal bike
DB SNATCH: The dumbbell snatch starts with the dumbbell on
the ground and finishes with the dumbbell directly
overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.
The dumbbell must be lifted overhead in one
motion. Bouncing OR DROPPING the dumbbell is not allowed. Athletes
must alternate arms after each repetition. The non-lifting hand and arm may not be in contact
with the body during the repetition. At the top, the arms, hips, and knees must
be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed
from profile. Once the athlete has reached lockout, the repetition will count. The athlete may
choose to do a muscle snatch, power snatch,
squat snatch or split-style snatch. However, both
feet must return and be in line under the athlete’s
body while the dumbbell is locked out overhead
for the repetition to count.
Published by: Breanne Feudale in Uncategorized