Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
General Warm-Up
Mobility and Body Heat (4 minutes)
1:30 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
:30/:30 Deep Lunge Ankle Mobilization
General (4-6 minutes)
2 Sets For Quality
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the Worlds
5 PVC Pipe Overhead Squats
5 Squat Jumps
:10/:10 Second Single Arm Active Hang or :20 seconds Active Hang
8-10 Ring Rows
Specific Barbell Prep (5-7 minutes)
3 Sets: Empty Barbell
High Hang Snatch Pull
High Hang Muscle Snatch
Overhead Squat
Snatch Balance
Hang Snatch Pull
Hang Squat Snatch
Low Hang Squat Snatch
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Add Load: Barbell Off the Floor
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Slow Snatch Pull
Squat Snatch
Snatch Pull
Squat Snatch
Build Loads to 75% over the course of 3-4 Sets
Snatch (For Load:
Every 1:30 x 8 Sets @ 75%+
1 Snatch Pull
1 Squat Snatch)
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% is Based on 1RM Squat Snatch
Build to an RPE 9 (~10lbs/5kg in the tank) for the day by feel. This does not need to be touch and go, but the hands must remain on the bar.
Record Each Working Weight
Conditioning Specific Warm-Up / Primer
Adjust Loads to Working Loads on the Power Snatch and talk through quick singles.
Pull out Wall Balls and tackle a set of 8-10 Reps
Then work through
6-8 Kip Swings
Hit 3-5 Kipping Pull-Ups or Chest to Bar Pull-Ups , or work your way towards your progression of either banded strict pull-ups, ring rows, or jumping pull-ups
One quick set
6 Pull-Ups
4 Pull-Ups (Modification)
2 Power Snatch
"Mewtwo" (Time)
For Time:
60 Wall Balls
45 Chest to Bar Pull-Ups
30 Power Snatch
Wallball: (Rx 20/14, S 16/12)
Barbell: (Rx135/95, S 115/75)
Goal: 8:00 - 13:00
Time Cap: 15:00
RPE: 10/10
Stimulus: Sprint Chipper
Optional Accessories (Checkmark)
3 Sets: For Quality
8-10 Feet Elevated Ring Rows
10-12 Dual Dumbbell Zottman Curls
:30-:40 second Weighted Wall Sit