Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 Deep Squat Thoracic Rotations

5 Hang Muscle Snatch

5 Barbell Strict Press

10 Alternating Barbell Cossack Squats

10 Barbell Glute Bridges

B: Back Rack Lunge (12:00 minute Clock to Complete (B and BB)
Back Rack Reverse Lunges
5/5 @ 90% of 5RM From last week
4/4 @ increased load
3/3 @ increased load
Percentage is based on your 5RM Back Rack Reverse Lunges
*Record 3/3 = 6 total*
Rest as needed b/s )

BB: Back Squat (Build up to 75% of 5RM or 65% of 1RM Back Squat

into..
Back Squat
20 Reps @ (65% of 1RM or 75% of 5RM) )

C: Metcon (Time)

"Andi”

For Time:

100 Hang Power Snatches

100 Push Press

100 Sumo Deadlift High Pulls

100 Front Squats

Load: (Rx 55/45, S 45/33)

Time Cap: 20 minutes

Goal: 15:00-20:00 minutes

Primary Objective: Best possible time.

Secondary Objective: maintain a pace of 20 reps or better on the minute

Stimulus: Light barbell cycling / Full Body Conditioning

RPE: 8/10

D: Accessories (Accumulate
5:00 minute Wall Sit
3:00/3:00 Side Plank )