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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Body heat and Mobility (4 min)

2:00 Cardio Choice

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:30 Down Dog to Up Dog Flow

10/10 Quadruped Thoracic Rotations

10/10 Quadruped Adductor Hip Rock

10 Down Dog Toe Touch

General Prep (2min)

6 Inchworm Push-Ups

10 Alternating Box Step-Ups

6 Tall Muscle Clean

6 Strict Press

8 Behind the Neck Elbow Punch Throughs

6 Front Squats

Specific Prep (3-5min)

2 Partial Wall Walks

5 Thrusters (Empty Barbell)

5 No Jump Burpees

5 Box Jump Overs

1 Full Walk Walk

3 Thrusters (Warm-Up Load)

5 Burpee Box Jump Overs

Strict Press (Weight)

Take 10 minutes to establish 1RM Strict Press

Coaching Notes, Strategy, and Goals

% Strict Press

Goal: Consistent, Strong Reps with good speed on the barbell.

Stimulus: Absolute Strength

RPE: 8/10 Strength Test, but overall effect on the body is low due to weight that can be lifted

Key focus areas:

Root through the floor and think about pulling the barbell into the body then pressing on the rep in order to still gain an advantage in the stretch reflex.

Modifications:

We can move to a landmine press or dual dumbbell strict press as a modification for the strict press today.

Possibly add some reps and just keep loads moderate to work on form.

Slippery When Wet (Time)

5 Sets: For Time

3 Wall Walks

5 Thrusters

10 Burpee Box Jump Overs

Rest 1:00 b/t sets

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

Box Height: (Rx24/20, S 20/16″)
Goal Time Domain : 12-16 minutes (including the rest minute)

Time Cap: 18 minutes

Primary Objective: Complete each set as close to 2 minutes as possible. Expected time domain is 2:00-2:30 / set

Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density

RPE : 8/10

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch