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MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am

May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |

StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - Functional Fitness

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Body Heat, Mobility, Activation (4-6min)

1:30 Cardio Choice

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

General Prep (5-7 min)

2 Sets: For Quality

10 Alternating Box Step-Ups

6/6 Worlds Greatest Stretch

8 Bar Kip Swings

6 Hanging Strict Knee Raises

6/6 Single Arm Dumbbell Hang Snatch @ Warm-Up Loads

Specific Barbell Prep (8-10min)

Empty Barbell

Snatch Grip Push Press +

Snatch Grip Push Jerk +

Snatch Grip Split Jerk +

3 Overhead Squats

- Add Loads -

Snatch Grip Push Jerk +

Snatch Grip Split Jerk +

3 Overhead Squats

- Add Loads -

Snatch Grip Push Jerk or Split Jerk

3 Overhead Squats

- Then Get to Working Loads on the Bar-

Overhead Squat (Overhead Squat
Every 2:00 minutes x 5 Sets
3 Reps @ 80%+ of 1RM Snatch
)

% of 1RM Snatch

Stimulus: Stability Strength and Motor Control

We are looking for the weights to get heavy here, knowing that the loading will still be relatively light in comparison to what we have been tackling during those back squat progressions

RPE: 7/10. Overall not a huge toll on the body today.

Key focus areas:

Global Tension / Bracing

Root through the feet.

Continually press up on the bar and you descend into the squat.

"Bruiser’s Bootcamp" (6 Rounds for time)

Every 2:00 minutes x 6 Sets

8 Toe to Bar

5/5 Single Arm Dumbbell Hang Snatch

12 Single Dumbbell Box Step-Overs

Box Height: (Rx24/20, S 20/16″)

Dumbbell: (Rx50/35, S 40/25)
--

Goal: ~1:30 / Set

Primary Objective: Quick Transitions and Unbroken Movements

Secondary Objective: Work to descend splits across. This would mean starting off at around that 1:40 mark and descending to the 1:20 mark

Stimulus: Upper Body Density / Interference

RPE : 7/10