Announcements

HGX Intermural Open Feb 28-March 14

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General /Specific Movement Prep (3-5 minutes)

2 Sets: For Quality

:30 second Row

4 Inchworm to Hollow Hold (1-2sec)

:30 Second Shuttle Runs

8 Barbell Romanian Deadlifts

6 Tall Muscle Cleans

4 Hang Power Cleans

–

Barbell Primer: Add Loads to Bar in order to have it off the floor (6-8 minutes)

3 Pause Power Clean

3 Slow Pull Power Clean

3 Power Clean

–

Then Build Towards Working Loads

*Focus for the primer is maintaining a quality set-up position, staying over the bar and driving into the final extension of the lift keeping the bar close and moving into a quality catch position in the front rack.

"Singularity" (AMRAP - Rounds)

40:00 EMOM

minute 1: 13/10 Cal Row or Ski 9/7 Cal Bike

minute 2: 3 Wall Walks

minute 3: 6 Shuttle Run

minute 4: 3 Power Cleans

Barbell: (Rx 225/155, S 165/125)
--

Goal: Each movement should be completed in 40-50 seconds , leaving time to recover before the next minute begins.

Stimulus: This workout is a moderate to high-intensity aerobic piece with skill and strength components . Athletes will need to pace their row and shuttle runs while staying composed on the wall walks and power cleans.

RPE: 7/10

Primary Objective: Maintain consistent effort across all 10 rounds , ensuring each movement is completed within the minute.

Secondary Objective : Manage heart rate and breathing to avoid burnout. Smooth transitions and efficient movement will be key to lasting the full 40 minutes.

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose