Announcements

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

HomeGrown AthletX - Functional Fitness

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General Warm-Up (8-10 minutes)

3 Sets: For Quality

1:00 Cardio Choice

12-16 Banded Pull Aparts

6/6 Kettlebell Halos

6/6 Kettlebell Windmills

20 Bear Plank Shoulder Taps

12 Alternating Down Dog Toe Touches

Specific Warm-Up (8-10 minutes)

-Go over Barbell Specific Prep for the Bench: Target activating the posterior chain and breaking the bar as you pull into the body. Work up over 3-4 sets of 2-3 reps until 70% of your 1RM

-Tackle the Farmers Lunges with the goal of working on feet and width as you step together, maintaining an upright torso. Test 2-3 sets building loads for 4-6 steps at a time

-Go over GHD Specifics, talking about where your butt should be on the pads and moving through the correct positions. Touch 5-10 reps here building range of motion.

"Bus Tour" (5 Rounds for weight)

20:00 EMOM

minute 1: 5 Bench Press

minute 2: 50ft (15m) Farmers Walking Lunge

minute 3: 15 GHD Sit-Ups

minute 4: Rest

Barbell Load: 70%+ of 1RM Bench Press

Dumbbells: (Rx50/35, S 40/25)

Score = Sum Total Load on Bench Press
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Stimulus: Strength + Strength Endurance and Midline Work

RPE: 6/10

Primary Objective: Complete all movements by the 45 second mark on the clock

Secondary Objective: Achieve all bench press sets between 70-80% of 1RM Bench Press

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations