Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up:
General Warm-Up: (4-6 minutes)
2 Sets: For Quality
12 Banded Pull Aparts
12 second Hollow Hold
6 Inchworm Push-Ups
12 Down Dog Toe Touch
10/10 Single Leg Glute Bridges
Specific Warm-Up ( 6-8 minutes)
3 Sets: For Quality
10 Glute Hip Thrust Off Bench
8 Barbell Bench Press, Building Loads
10 second Ring Support Hold
8 Dual Kettlebell Deadlifts, Building Loads
100ft Farmers Carry
Bench Press (Bench Press
Take 10 minutes to Establish a 10 Rep Max
)
We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.
"Event Horizon" (Time)
Every 4:00 x 4 Sets
20 GHD Sit-Ups
15/10 Ring Dips
15 Dual DB/KB Deadlifts
100ft Dual DB/KB Farmers Carry
DB: (Rx50/35, S 40/25)
KB: (Rx53/35, S 44/26)
Score = Slowest Time / Set
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Goal: Each round should be completed in 2:30-3:15 , allowing at least 45 seconds of rest before the next interval.
Stimulus: This workout is a moderate to high-intensity interval piece focusing on midline strength, upper-body gymnastics endurance, and grip stamina. The goal is to move efficiently through each movement while minimizing unnecessary rest.
RPE: 7/10
Primary Objective: Complete each round with consistent pacing and minimal breakdown in movement quality , ensuring sufficient rest before the next set.
Secondary Objective: Manage grip fatigue by staying efficient in the Farmers Carry and Deadlifts. Keeping a steady pace and limiting unnecessary re-gripping will be key to success.
Published by: Breanne Feudale in Uncategorized