Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Cardio Choice

8 Bootstrap Squats + Deep Squat Thoracic Rotations

10 Barbell Goodmornings

10 Bradford Z-Press with Lock-Out

5 Burpee Broad Jumps

AA: Warm-up (No Measure)

Build weight over 3-4 sets

Slow Pull Power Clean

Front Squat

Squat Clean

Split Jerk w/5sec Pause in Catch

B: Weightlifitng complex (Weight)

Every 2:00 minutes, 6 Sets

Power clean + Squat clean + Split jerk

Starting @ 60% of clean and jerk

*Not TnG, reset before the squat clean*

C: Metcon (Time)

"Renegade"

For Time

5-7-9

Clean and jerks (Rx135/95, S 115/75)

Bar facing burpees

Rest 2:00

9-7-5

Clean and jerks

Bar facing burpees

Goal: Sub 3:00/Set, 7:00-9:00, including rest

Cap: 5:00/Set, 12:00 Running Time

Primary Objective: Maintain quality cycling positions under fatigue. Focus on quick singles today

Secondary Objective: Complete each set of bar facing burpees in under 30 seconds

Stimulus: Barbell Conditioning and Cycling / Sprint

RPE: 9/10