20Jul
HomeGrown AthletX - HGX-FIT
A: Deadlift
Deadlift: Working sets between 70-85%
Every 2min x 6 Rounds
5 Deadlifts
10 Good Mornings
***BUILD EACH ROUND***
B: Metcon (No Measure)
100 KB Russian Swings (53/35)
50 DL (205/145)
100 DB Floor Press (50/35)
19Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
:20 On / 10 Off
3 Rounds
Line Hops
Shoulder Taps
Air Squats
Push-ups
Then - 1 Round
PVC Snatch Warm-up
10 Pass Throughs
10 Snatch grip push press
10 Snatch Balances
10 Overhead Squats
B: Snatch (Week 1/12 - 5 Sets)
(Halt Sq Snatch below knee + Sq Snatch)
Sets 1-2 : 2+1 Reps @60%
Sets 3-4 : 1+ 1 Reps @65%
Set 5 : 1+1 Reps @70%
- Rest 1ish minutes B/T Sets
*% are Based off 1RM Snatch
*Squat Snatch are NOT touch and go, reset after each
The Halt Snatch is a great exercise to work on strengthening positions, learning how to assign tension properly and train the timing aspect of the arms and how that relates to the transition into your overhead squat.
A common error in Snatch technique is letting our hips rise BEFORE our shoulders. We don’t want to pull the Snatch from the floor with our arms or back.
Think about it like a leg press, where you’re really pushing with the legs to initiate the movement so shoulders and hips rise together
C: Metcon (6 Rounds for reps)
EMOM for 18:00 (6 Rounds)
Min 1: 8 Double DB Devil Press (R+50/35, Rx 40/25)
Min 2: 8 Bar Muscle-ups
Min 3: 18/14 Calorie Row
R+: As Prescribed
Rx: 6 Double DB Devil Press / 6 BMU / 15/12 Cal Row
Scaled: 5 Devil Press 35/15# / 5 Pull-ups / 12/9 Calorie Row
Goal: BMU should be unbroken throughout. This will be a high heart rate piece throughout so try and manage fatigue by moving efficiently on every movement. Pick a steady pace on the rower ski or Bike that will allow you to use to transitions straight to the devil press and start them right away. Remember if you are over :50 on any movement within the first couple of minutes, scale the reps but only scale each movements once during the EMOM
Machine Subs:
Ski/ Same
Bike: 16/12 Calorie
Run: 200m
18Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
CHEST/DEADLIFT:
10-20-30
DB Floor Press (70/50, 60/40)
Deadlift (225/155, 185/125)
250M Run
REST 2min
ARMS: Empty Barbell
10 Sets
10 Bicep Curl
10 Strict Shoulder Press
10 Rows off the RIG
10 Supinated Rows off the RIG
10 Diamond Push-ups
17Jul
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
For Time:
20 C2B Pull-ups
40 Hand-Release Push-ups
60 Hang Power Cleans (R+115/75, Rx95/65)
80 Wall Ball (R+20/14, Rx 16/12)
100m Bodyweight Walking Lunges
16Jul
HomeGrown AthletX - Functional Fitness
A: Snatch Pull (Complex)
5 Sets:
1 Snatch Deadlift
2 Snatch Pulls
1 power snatch
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
250m Run
7 Deadlifts (R+225/155, Rx 165/125)
10/7 Cal Row or Ski or 7/5 Cal Bike
Score = The total amount of rounds and rep accumulated at 20:00
The Run = 1 meter is 1 Rep
MODIFICATIONS
**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]
RUN
15/12 Cal Bike
DEADLIFTS
Decrease Load/Reps
Decrease Range of Motion (From Plates)
CAL
100m Run
15Jul
HomeGrown AthletX - Functional Fitness
A: Clean Pull (Complex)
5 Sets:
1 Clean Deadlift
1 Clean Pulls
1 Clean High Pulls
1 Power Clean
B: Metcon (5 Rounds for time)
On the 5:00 x 5 Rounds:
16/13 Row or Ski or 12/9 Cal Bike
400m Run
12 Toes-to-Bar
*Record all five rounds
MODIFICATIONS:
CALS
Decrease cals
200m Run
TOES TO BAR
Decrease Reps
Toes as high as possible
Knees to Elbows/Chest
Hanging Knee Raises
Kip Swings
Weighted Abmat Sit-ups
RUN
Decrease Distance