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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Functional Fitness

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Bodyheat and Mobility: (4-6 min)

2:00 Cardio Choice

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:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch

(5 sec Pause in Stretch)

:30/:30 Couch Stretch

General Prep: (5-7 min)

3 Sets

20 Plank Shoulder Taps

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird Dog

10 Romanian Deadlifts

10 Alternating Box Step-Ups

Specific Prep (5-7min)

3 High Hang Muscle Cleans

3 Hang Power Cleans

5 Push-Ups

5 Box Jumps

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2-3 Sets, building to working loads

3 Power Cleans, Building to Working Loads

5 Push-Ups

5 Box Jumps

Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+)

% 1RM Deadlift

Stimulus: Absolute Strength

Build to a true heavy today with the focus on keeping a quality front rack position in and out of the Squat as well as a vertical dip and drive on the Jerk.

RPE: 9/10

*We are getting heavy today.

Key focus areas:

Quality Set-Up, Break Tension off the floor. Stay engaged through lats and push the ground away.

Modifications:

Move to a Sumo Deadlift, Hex Bar Deadlift, or Block Deadlift as primary scales for the day.

"The Cave and Beyond" (AMRAP - Rounds and Reps)

8:00 AMRAP

10 Power Cleans

15/10 Push-Ups

10 Box Jumps

Barbell: (Rx135/95, S 115/75)

Box Height: (Rx24/20, S 20/16″)
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"The Cave and Beyond" is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.

Goal: 3-5 rounds

Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue

RPE: 8.5/10

Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm

Key focus areas:

Move steadily through the barbell without redlining early

Manage push-up fatigue early to avoid failure in later rounds

Stay tight and explosive on box jumps, minimizing wasted movement