HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Shoulder Press (Seated Military press
5 x 8 at 65-70%
....
3 sets
10/10 SA DB front delt raises
10/10 SA DB rear delt raises
)

B: Snatch Push Press (5 Rounds for weight)

5 sets: Rest as needed

Build to a heavy 3 rep. Start at 60% of 1RM Snatch. Work on Ovhd strength position.

5-5-3-3-3

**Load (Dip) - Explode (Drive) - Punch (Press/Lockout)

**Goal - SN push press our 1RM Snatch

C: Good Mornings (Weighted good mornings
5 x 8
**Hip/Hinge - Posterior chain (glute/hamstrings/lower back)
**Tips - soft knees, push hip back, chest up (creates straight back-NO rounding), load glutes/hamstrings, then actively squeeze glutes to starting position)