Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up:
General Warm-Up: (8-10 minutes)
3 Sets: For Quality
:30 - :45 second Cal Bike
10 Bootstrap Squats
10 Alternating Step-Ups
10 Barbell Bent Over Rows
10 Barbell Back Squats
Specific Warm-Up (4-6 minutes)
2 Sets: For Quality
6 Scapular Pull-Ups
6 Bar Kip Swings
8 Ring Rows
8 Single Dumbbell Step-Ups @ Warm-Up Loads
10/7 Calorie echo Bike
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Take Barbells to the Rack and Begin Back Squat
Back Squat (Take 12 minutes to Establish a 10 Rep Max
)
We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.
"Doomsday" (Time)
For Time:
24-20-16-12
Pull-Ups
Single Dumbbell Box Step Ups
21/15 Cal Row or Ski or 15/11 Cal Bike to Start Each Round
Dumbbell: (Rx50/35, S 40/25)
Box: (Rx24/20, S 20/16″)
Score: Time
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Goal: 11:00-15:00
Time Cap: 25 :00
RPE: 8/10
Stimulus: Grip and Quad Stamina
Primary Objective: Consistent Echo Bike Paces
Secondary Objective : Step Up Management
Published by: Breanne Feudale in Uncategorized