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