Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups

minute 3: "Barbell Complex"

minute 4: Rest and add a little weight to the barbell

"Barbell Complex"

3 High Hang Muscle Clean

3 Hang Power Clean

3 Push Press

3 Front Squat

3 Split Jerk

Each round decrease by 1 rep on each movement and add a little load

B: Weightlifitng complex (Weight)

"Clean and Jerk Complex"

Every 3:00 minutes, 5 Sets

High Hang Squat Clean + Split Jerk

Hang Squat Clean + Split Jerk

Squat Clean + Split Jerk

Starting @ 70% of 1RM Clean and Jerk, Building over 5 Sets

*Not TnG

Rest as needed between sets

C: Metcon (Time)

"Barra Bella”

For Time

10-8-6-4-2

Deadlifts

Hang Power Cleans

Shoulder to Overhead

Load: (Rx155/105, S 125/85)

Primary Goal: 5:00-7:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Best time

Secondary Objective: Hang Power Cleans: Focus on an explosive hip extension and a quick pull under the bar

Stimulus: Barbell Cycling / Grip / Posterior Chain

RPE: 8/10