Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality:
90 Second Machine of Choice (45 Seconds Easy, 30 Seconds Moderate, 15 Seconds Hard)
10 Barbell Cossack Squats, 45/35lb (20/15kg)
10/10 Single Leg Lateral Medball Toss
10 Banded Glute Marches
B: Snatch complex (Weight)
15:00 minutes on the Clock
Snatch
Every 90 seconds, 5 Sets
1 Power Snatch
1 Floating Sq Snatch
1 Snatch Balance
@ 55%+ of Power Snatch
Goal of finishing @ around 75% of Power Snatch
Directly into Squat snatch - See below
BB: Snatch (Every 90 Seconds, 5 Sets
Squat Snatch
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 82%
1 Rep @ 85%
1 Rep @ 85%+
Rest as needed between sets
Percentages are based on your 1rm Squat Snatch.
This is not touch and go, reset between each rep )
C: Metcon (Time)
"Beach"
7 Rounds for Time
3 Power Snatches
3 Overhead Squats
3 Squat Snatches
Load: (Rx135/95, S 115/75)
*The complex must be unbroken
Goal: 5:00-8:00 minutes
Time Cap: 11:00 minutes
Primary Objective: Quality Barbell Cycling
Secondary Objective: Minimizing rest between sets
We need to choose a weight that allows for unbroken complexes today with quality mechanics
RPE: 8/10
Stimulus: Grip / Touch and Go Mechanics
D: Back Squat (1x20 Reps @ 60% of 5RM )
Published by: Breanne Feudale in Uncategorized