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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, Activation (5-7 min)
2:00 Cardio Choice
10 Down Dog to Up Dogs with 1sec Pause at Each Position
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General Prep (4-6 min)
2 Sets:
15 Banded Good Mornings
5 Piked Push-Ups
1 Wall Walk + :15 Nose to Wall Handstand Hold
5 Barbell Sumo Deadlifts
5 Barbell Upright Rows
5 Sumo Deadlift High Pulls
Specific Prep (6-8 minutes)
With an Empty Bar, focusing on positions
8 Barbell Deadlifts (Traditional Stance and Grip)
8 Bar Strict Press
- Add Loads -
5 Barbell Deadlifts (Focus on Set-Up from the floor)
5 Barbell Strict Press with light loads
- Build to working percentages over 3-5 min -
Strength Superset (10 Rounds for weight)
10:00 EMOM
Minute 1: 5 Deadlifts
Minute 2: 5 Strict Press
Deadlift @ 65-70% Across
Strict Press: 65-70% Across
-
% Strict Press and Deadlift
Goal: Consistent, Strong Reps with good speed on the barbell.
Stimulus: Absolute Strength
RPE: 6/10
*Strong work with weights that should feel relatively moderate today.
Key focus areas:
Bracing positions, avoiding any excessive flexion or extension on both lifts.
The focus here is reinforcing quality positions and touches on these movements before max testing next week.
Modifications:
We can adjust the Deadlift to a Hex Bar Deadlift or Sumo Deadlift.
We can modify the Strict Press to Dual Dumbbell Strict Press or a Landmine Press if needed.
"So Much Fun, It Should Be Illegal!" (AMRAP - Rounds and Reps)
8:00 AMRAP
4 Wall Facing Handstand Push-Ups
8 Sumo Deadlift High Pull
Barbell: (Rx 95/65, S 75/55)
--
Goal: 6+ rounds
Primary Objective : Keep all rounds to under 1:30, even with the cumulative fatigue towards the later half of this workout
Secondary Objective: Unbroken Movements
Stimulus: Push/Pull Muscular Endurance and Stamina
RPE: 7/10
Key focus areas:
Tight core position on the Wall Facing Handstand Push-Up
Body position and timing in the Sumo Deadlift High Pull
Keeping a good pace between movements to maintain steady throughout the workout.
