Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minutes for Quality
12/9 Calorie Machine
5/5 World's Greatest Stretch
10 Barbell Good Mornings, 45/35lb (20/15kg)
20/20 Lateral Banded Monster Walks
2 Wall Walks + 20 second nose to Wall Handstand Hold
B: Deadlift
15:00 EMOM, Alternating Every Minute
minute 1: Seated 8-12 Dual Dumbbell Strict Press
minute 2: *Deadlift Set
minute 3: Rest
Deadlift %
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: 5 reps @ 75%
Set 4: 5 reps @ 80%
Set 5: 4 reps @ 85%
Percentage is based on your 5rm Deadlift
Drop % by 5-8% if you are using your 1RM for % today
Dual Dumbbell Strict Press
Load: Choice
Metcon (3 Rounds for reps)
"Macho Men"
4 minute EMOM
3 Power Cleans (Rx155/105, S 125/85)
3 Front Squats
3 Shoulder To Overhead
Rest 1:00 minute
4 minute EMOM
5 Power Cleans (Rx 115/75, S 95/65)
5 Front Squats
5 Shoulder To Overhead
Rest 1:00 minute
4 minute EMOM
7 Power Cleans (Rx 95/65, S 75/55)
7 Front Squats
7 Shoulder To Overhead
Primary Objective: Completion
Secondary Objective: Unbroken
Stimulus: Barbell Cycling / Grip & Shoulders
RPE: 8/10