Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

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Warm-Up:

General Warm-Up (3-5 minutes)

2 Sets: For Quality

10 Cossack Squats

16 Bear Plank Shoulder Taps

10 Alternating Down Dog Toe Touches

16 Glute Bridges w/Pause at the Top

Specific Prep @ Warm-Up Loads (3-5 minutes)

2 Sets: For Quality

10 Air Squats

8 Dual Dumbbell Deadlifts

6 Dual Dumbbell Hang Power Cleans

4 Inchworm Push-Ups

Barbell Primer (3-5 minutes)

Empty Barbell

3 High Hang Muscle Clean

3 High Hang Power Clean

2 Hang Muscle Clean

2 Hang Power Clean

1 Low Hang Muscle Clean

1 Low Hang Power Clean

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Add Loads, so that bars are off the Floor

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2 Sets

1 Pause Power Clean

1 Slow Power Clean

1 Power Clean

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Get to Working Loads on the Barbell (5 minutes)

Power Clean (Every 3:00 x 4 Sets
1.1.1.1 @ 80-90%
*Rest 10-15s b/t reps

% is Based on 1RM Power Clean

Record Working Weight
)

1.1.1.1 Denotes a cluster set of 4 single repetitions. If you're feeling good, aim to perform 2-3 sets at 90%.

These are meant to be heavy, yet crisp today as we keep progressing our lifts moving in towards the end of this cycle.

"Piggyback" (AMRAP - Rounds and Reps)

For Reps:

14:00 AMRAP

12 Dual Dumbbell Power Cleans

18 Push Ups

24 Air Squats

Dumbbells: (Rx50/35, S 40/25)
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Goal: 6-9 Rounds

Score: Rounds & Reps

Stimulus: Cyclical / Complementary Triplet

RPE: 8/10

Primary Objective: Unbroken Power Cleans

Secondary Objective: Consistent Round Splits Across