Announcements

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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General Prep

2:00 Cardio Choice

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2 Sets: For Quality

10/10 Staggered Stance Single Kettlebell Deadlift

:30 Dead-Bug

:30 Bird Dog

:15 Passive Bar Hang + :15 Active Bar Hang

10 Ring Rows

Specific Prep

2 Sets:

10 Barbell Romanian Deadlift (Empty Bar)

8 Scapular Pull-Ups

4-6 Jumping Pull-Ups with Controlled Eccentric (2-3 sec)

10 Hollow Rocks + 10 Alternating V-Ups

20 Glute Bridges

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Then Add Loads to the Barbell, Touch on breaking the bar off the floor and begin a 20 minute clock

Deadlift (Take 20 minutes to establish a 1RM Deadlift
Coaching Notes, Strategy, and Goals

% of 1RM Deadlift

5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
1 Rep @ 80%+
- Resting 60-90 seconds b/t these sets -
1 Rep @ 86%
1 Rep @ 92%
1 Rep @ 97%
1 Rep @ 102-10)

Electric Eye (3 Rounds for reps)

3 Sets

2:00 AMRAP

15 GHD Sit-Ups (A: 20 ab mat sit up)

10 Deadlifts

-Max Strict Pull-Ups

-Rest 2:00 b/t sets -

Barbell: (Rx 225/155, S 165/125)

Coaching Notes, Strategy, and Goals

Goal: Complete 10/8+ reps / set

Primary Objective: Complete the buy-in with at least 30 seconds remaining on the clock to knock out our strict pull-ups.

Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density

RPE: 8/10