HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Snatch (Week 10/12)

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 75%

Set 3: 2 reps @ 80%

Set 4: 2 reps @ 85%

Set 5: 2 reps @ 88%

- Rest 2 minutes B/T Sets -

Snatch are not touch and go

% are based off your 1rm Snatch

B: Metcon (AMRAP - Reps)

EMOM 20
Minute 1: 40-60 Double Unders

Minute 2: 15-20 Alt Dumbbell Snatches (R+50/35,Rx40/25)

Minute 3: 15-20 Wall Balls (R+20/14, Rx16/12)

Minute 4: 10-15 Chest to bar pull ups

Minute 5: Rest

*Aim is to have quick transitions from movement to movement. Overall the volume per set is going to be high so we want to force you guys to push for unbroken or close to it.

*Score = total reps

DB SNATCH: 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.

WALLBALL: In the wall ball, the medicine ball must be taken from the

bottom of a squat, hip crease below knee, and thrown to hit the specified target at 10ft. The center of the ball must hit the target at or above the specified target height.

If the ball hits low or does not hit the wall it is no rep

C2B: Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully

extended at the bottom. At the top, the chest must clearly come into contact with the bar.