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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r

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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

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

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps

3 Tall Box Jumps

Specific Prep (4-6 min)

Add loads to the barbell so the bar is off the floor

3 Slow Power Snatch

3 Power Snatch Singles

3 TnG Power Snatch

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Then start the working 10:00 Clock to build to a 3RM TnG Power Snatch

Power Snatch (On a 10:00 Clock
Establish a 3RM Power Snatch
* Touch and Go)

10:00 EMOM

3 Hang Power Snatch

Work on form and keeping the barbell close

Goal: Building to 85-90% of 1RM Power Snatch

Stimulus: Speed Strength / Barbell Cycling

RPE: 8/10

*Strong work, barbell cycling. This will hit the heart rate on each set due to loading and time under tension.

Key focus areas:

Barbell cycling patterns and keeping the bar close on the way up and down the body in a 3RM touch and go lift.

Snappy turnover at the top of each lift.

"Harvard Hustle" (Time)

For Time:

15-12-9

Power Snatch

Box Jumps

Barbell: (Rx135/95, S 115/75)

Box Height: (Rx30/24, S 24/20″)
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Goal Time Domain : 9-12min

Time Cap: 12min

Primary Objective: Complete Sub 10

Secondary Objective: Maintain a consistent pace of close to 7+ reps a minute across both movements

Stimulus: Barbell Conditioning / Hip Extension Dominant

RPE: 9/10

Key focus areas:

Great positions for barbell cycling. Stay close to the barbell and drive through the legs.

Stay with strong quick singles and a good cadence and pace across for both the Box Jumps and Power Snatches

That first jump is a doozy, so make it count on every set.

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose