Announcements

MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am

HomeGrown AthletX - Functional Fitness

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General Prep 

8:00 EMOM

minute 1: 12/9 Calorie Row

minute 2: :15/:15 PVC Pipe Front Rack Stretch

minute 3: 5 Inchworm Push-Ups + 10 Glute Bridges

minute 4: Barbell Complex*

Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans

Specific Barbell Primer (Add Loads)  (Checkmark)

3 Sets: Increasing Loads on Each Set

Clean Lift Off

Slow Pull Power Clean

Hang Power Clean

Touch and Go Power Clean

*Build to starting loads for the complex

Power Clean (Hang Power Clean + Power Clean
Every 90 seconds x 10 Sets
2+1 @ 60%+

Level 1:
Every 90 seconds x 10 sets
3 Hang Power Cleans

Travel / Hotel:
3 Dual Dumbbell Hang Power Cleans + 2 Dual Dumbbell Power Cleans
)

% of 1RM Power Clean

This complex is meant to be unbroken

Key focus areas:

Keep the bar close

Work on a snappy turnover, quick elbows + quick feet

Quality front rack catch

Modifications:

Newer athletes should complete this as 3-4 Hang Power Cleans with light loads to reinforce form and build mechanics through hip extension into the pull and turnover into the Front Rack.

Alternatively we can do Dual Dumbbell Hang Power Cleans for those with real front rack limitations

"Grindin'" (Time)

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Power Cleans

*5 Wall Walks to Finish Each Set

Dumbbells: 2 x (Rx50/35, S 40/25)
-

Goal Time Domain : 6-8 min

Time Cap: 10 min

Stimulus : Sprinty Style Posterior Chain Burner

RPE : 8.5/10

Primary Objective : Complete the workout in under 7 minutes

Secondary Objective : Keep the Dual Dumbbell Power Cleans to 3 sets or less on each set.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)