Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
General Warm-Up: (4-5 minutes)
2 Sets: For Quality
1:00 Cardio Choice
10 Alternating Cossack Squats
10 Air Squats
5 Squat Jumps
5 Inchworm Push-Ups
5 Pike Push-Ups
:30 second Jump Rope
Specific Warm-Up: (5-7 minutes)
@ Warm-Up Load
5 Dumbbell Thrusters
5 Bar Kip Swings
5 Strict Knee Raises
15 Double Unders or 30 Single Unders
5 Dumbbell Thrusters
3-5 Kipping Knees to Chest / Elbows/ Building to Toe to Bar
5 Toe to Bar or Scale for the Day (Kipping Knee Raise / Alt Toe to Bar)
15 Double Unders or 30 Single Unders
Barbell Specific Primer: (3-4 minutes)
2 Sets: Building Loads
3 Front Squats
2 Push Jerks w/1sec Pause in the Dip on the First Jerk
1 Split Jerk w/3 sec Pause in the Catch
2 Front Squats
1 Split Jerk
Then.. build to starting weight on the complex (2-3 minutes)
Front Squat + Jerk Complex (5 Rounds for weight)
Every 3:00 minutes x 5 Sets
2 Front Squats
1 Jerk
1 Front Squat
1 Jerk
*Any style jerk, your choice.
Starting @ 70% of 1RM Clean and Jerk
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Build to a true heavy complex for the day. Focus on maintaining an upright torso and keeping a vertical drive into the Jerk. Focus on catching a dip on the re-rack and then stand before completing your next front squat to the final jerk.
Record Each Working Weight
"Old Fashioned" (AMRAP - Rounds and Reps)
#TEAMPRVNTUESDAY
For Reps:
13:00 AMRAP
10 Dumbbell Thrusters
10 Toes to Bar
30 Double Unders (A: 60 singles)
Dumbbells: 2x(Rx50/35, S 40/25)
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Goal : 5-8 Rounds
Score: Rounds & Reps
Stimulus: Grip Stamina / Muscular Endurance
RPE : 9/10
Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head, knowing that redlining too early here will definitely come back to bite you in the end.
Primary Objective: Move consistently through all movements while managing grip, breathing, and heart rate. Keep the Toe to Bar or Thrusters Unbroken throughout.
Secondary Objective : Double Under Efficiency and using those as a recovery today.
Published by: Breanne Feudale in Uncategorized