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 Warm-Up: (4-6 minutes)

2:00 Cardio Choice

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2 Sets

10 Bend and Bows

10/10 Wrist Circles

10 Alternating Arms Swings

:15/:15 Overhead Tricep Stretch

20 Bear Plank Shoulder Taps

10 Alternating Scorpion Stretch

Specific Barbell Prep and Primer (6-8 minutes)

3 Hang Muscle Clean

3 Hang Power Clean

3 Low Hang Power Clean

-Add Loads-

Practice Touch and Go Sets of 3 Power Cleans at a time, building to working loads

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1-2 Sets

1 Ring Muscle-Up or 2-3 Strict Pull-Ups and Strict Dips

3 Touch and Go Power Cleans @ working loads

5 Lateral Burpees over the Bar

"Gin and Tonic" (AMRAP - Rounds and Reps)

18:00 AMRAP

3 Ring Muscle-Ups*

6 Power Cleans (Rx135/95, S 115/75)

9 Lateral Burpees over the Barbell

MU=A: 3 Strict Pull-Ups + 3 Strict Ring Dips*

Score = Rounds + Reps
Goal: 7-11 Rounds

Primary Objective: Consistent Pacing Round to Round

Secondary Objective: Unbroken Movements with a special focus on the Ring Muscle-Ups for those that have them.

Stimulus: High Skill

RPE: 8.5/10

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d