Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
Warm-Up
General Warm-Up: (4-6 minutes)
2 Sets: For Quality
10 Bend and Bows
:15/:15 second Standing Overhead Tricep Stretch
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
8 Bulgarian Ring Rows
Specific Warm-Up
Specific Warm-Up (4-6 minutes)
2 Sets:
3 Hang Muscle Snatch
3 Hang Muscle Clean and Press
3 Hang Power Snatch
3 Hang Power Clean and Push Jerk
4-6 Bar Kip Swings
6 Box Jumps
Specific Skill Work: (6-8 minutes)
Chest to Bar Progression
Final Prep and Transition (2-4 minutes)
Build up to working weights on Ground to Overhead
Hit 2 sets
2 G2OH (Either Snatch or Clean and Jerk)
3 Chest to Bar or Pull-Up Mod
3 Box Jumps
"I Stand Alone" (AMRAP - Rounds and Reps)
For Reps:
15:00 AMRAP
6 Ground to Overhead
9 Chest to Bar
9 Box Jumps (Step Down)
Box: (Rx24/20, S 20/16″)
Barbell: (Rx 115/75, S 95/65)
*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.
Score: Rounds & Reps
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Goal : 7-11 Rounds
Stimulus: High Intensity Triplet / Transitions and Interference
RPE : 9/10
Primary Objective: Build Intensity Throughout
Secondary Objective : Learn how to use the Box Jumps As 'Recovery'
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Published by: Breanne Feudale in Uncategorized