Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

250/200m Row

5/5 Worlds Greatest Stretch

10 Squat Y’s, Light Load

5 High Hang Muscle Snatch

8 Snatch Grip Push Press

AA: Warm-up (No Measure)

3 Sets, @ light to moderate loads, priming positions.

Slow Pull Power Snatch

Power Snatch

Overhead Squat

Squat Snatch

B: Weightlifitng complex (Weight)

Take 10:00 minutes to build to a heavy

Power snatch + Squat snatch

Starting @ 60% of power snatch

*Not TnG*

C: Metcon (3 Rounds for time)

"Without Me”

Every 7:00 minutes for 21:00 minutes, 3 Sets

8 Power Snatches (Rx 95/65, S 75/55)

16/12 Push-Ups (A: Band Assisted Push-Ups)

500/450m Row or Run

16/12 Push-Ups

8 Power Snatches

Goal: 5:00 minutes / Set

Cap: 6:00 minutes / Set

Primary Objective: Complete each set in sub 5:00 minutes

Secondary Objective: Keep the power snatches as 8 TnG reps. Focus on efficient cycling patterns.

Stimulus: Barbell Cycling / Upper Body Muscular Stamina

RPE: 8/10

D: Recovery (No Measure)

If time permits

1:00 Childs Pose