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HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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General Warm-Up

Mobility and Body Heat (4 minutes)

1:30 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)

2 Sets For Quality

10 PVC Pipe Pass Throughs

5/5 PVC Pipe Around the Worlds

5 PVC Pipe Overhead Squats

5 Squat Jumps

:10/:10 Second Single Arm Active Hang or :20 seconds Active Hang

8-10 Ring Rows

Specific Barbell Prep (5-7 minutes)

3 Sets: Empty Barbell

High Hang Snatch Pull

High Hang Muscle Snatch

Overhead Squat

Snatch Balance

Hang Snatch Pull

Hang Squat Snatch

Low Hang Squat Snatch

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Add Load: Barbell Off the Floor

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Slow Snatch Pull

Squat Snatch

Snatch Pull

Squat Snatch

Build Loads to 75% over the course of 3-4 Sets

Snatch (For Load:
Every 1:30 x 8 Sets @ 75%+
1 Snatch Pull
1 Squat Snatch)

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% is Based on 1RM Squat Snatch

Build to an RPE 9 (~10lbs/5kg in the tank) for the day by feel. This does not need to be touch and go, but the hands must remain on the bar.

Record Each Working Weight

Conditioning Specific Warm-Up / Primer

Adjust Loads to Working Loads on the Power Snatch and talk through quick singles.

Pull out Wall Balls and tackle a set of 8-10 Reps

Then work through

6-8 Kip Swings

Hit 3-5 Kipping Pull-Ups or Chest to Bar Pull-Ups , or work your way towards your progression of either banded strict pull-ups, ring rows, or jumping pull-ups

One quick set

6 Pull-Ups

4 Pull-Ups (Modification)

2 Power Snatch

"Mewtwo" (Time)

For Time:

60 Wall Balls

45 Chest to Bar Pull-Ups

30 Power Snatch

Wallball: (Rx 20/14, S 16/12)

Barbell: (Rx135/95, S 115/75)
Goal: 8:00 - 13:00

Time Cap: 15:00

RPE: 10/10

Stimulus: Sprint Chipper

Optional Accessories (Checkmark)

3 Sets: For Quality

8-10 Feet Elevated Ring Rows

10-12 Dual Dumbbell Zottman Curls

:30-:40 second Weighted Wall Sit