08May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
150 seated knee raises (I GO - YOU GO)
***
Together:
200M Farmers carry (high/low)
20 Hammer curls
200M Farmers carry (front rack)
20 Zottman curls
200M Farmers carry (suitcase)
20 shoulder to overhead
***
150 seated knee raises
08May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (Every :90sec
8 x 8 at 65-70%
B/T sets, 8 weighted BB bicep curls)
B: Yates rows (Every :90sec
5 x 8 at 65-70%
B/T sets, Banded tall kneeling lat pulls)
C: Metcon (No Measure)
5 sets
8/8 DBs Gorilla rows 50/35+
8 DBs Seated bicep curls
8/8 DBs Renegade rows
8 DBs Seated hammer curls
08May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - Functional Fitness
Body heat and Mobility (4 min)
2:00 Cardio Choice
–
:30 Down Dog to Up Dog Flow
10/10 Quadruped Thoracic Rotations
10/10 Quadruped Adductor Hip Rock
10 Down Dog Toe Touch
General Prep (2min)
6 Inchworm Push-Ups
10 Alternating Box Step-Ups
6 Tall Muscle Clean
6 Strict Press
8 Behind the Neck Elbow Punch Throughs
6 Front Squats
Specific Prep (3-5min)
2 Partial Wall Walks
5 Thrusters (Empty Barbell)
5 No Jump Burpees
5 Box Jump Overs
1 Full Walk Walk
3 Thrusters (Warm-Up Load)
5 Burpee Box Jump Overs
Strict Press (Weight)
Take 10 minutes to establish 1RM Strict Press
Coaching Notes, Strategy, and Goals
% Strict Press
Goal: Consistent, Strong Reps with good speed on the barbell.
Stimulus: Absolute Strength
RPE: 8/10 Strength Test, but overall effect on the body is low due to weight that can be lifted
Key focus areas:
Root through the floor and think about pulling the barbell into the body then pressing on the rep in order to still gain an advantage in the stretch reflex.
Modifications:
We can move to a landmine press or dual dumbbell strict press as a modification for the strict press today.
Possibly add some reps and just keep loads moderate to work on form.
Slippery When Wet (Time)
5 Sets: For Time
3 Wall Walks
5 Thrusters
10 Burpee Box Jump Overs
Rest 1:00 b/t sets
Barbell: (Rx135/95, S 115/75)
Box Height: (Rx24/20, S 20/16″)
Goal Time Domain : 12-16 minutes (including the rest minute)
Time Cap: 18 minutes
Primary Objective: Complete each set as close to 2 minutes as possible. Expected time domain is 2:00-2:30 / set
Secondary Objective: Keep each set as consistent as possible across
Stimulus: Upper Body interference and density
RPE : 8/10
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
07May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
400M DBs Farmers carry (high/low)
20 Box step ups or high knee (marching) against the wall
30 Air squats
400M Farmers carry (front rack)
25 Box step ups or high knee (marching)
35 Air squats
400M Farmers carry (suitcase)
30 Box step ups or high knee (marching)
40 Air squats
07May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - Functional Fitness
General Prep (~8 minutes)
2 Sets
1:00 Run or Bike
:15 Active Hang + :15 Passive Hang
6/6 Single Arm Ring Rows
10 Kettlebell Deadlifts
:30 Jump Rope Practice
–
8 Russian Kettlebell Swings + 6 American Kettlebell Swings
30 Double Unders or 50 Single Unders
Specific Prep (5-7 minutes)
Talk through Rope Climb Progressions and get a practice rep in before getting the final set-up and into the workout today.
Paradise City (Time)
5 Rounds for Time
400m Run
25 American Kettlebell Swings
3/2 Rope Climbs
40/30 cal Row or Ski or 28/21 Cal bike
50 Double Unders (A:100 singles)
Kettlebell: (Rx53/35, S 44/26)
Coaching Notes, Strategy, and Goals
Goal Time Domain: 30-40 min
Time Cap: 45 minutes
There will more than likely be athletes that get time capped today and that is totally okay especially for this style of workout with long aerobic work.
Primary Objective: Complete the workout in under 40 minutes
Secondary Objective: Keep the runs and cals as close to 2 minutes as possible
Stimulus: Muscular Endurance and Aerobic Threshold
RPE: 7-8/10
We are looking for a steady, but challenging pace today. However, even splits are the primary focus.
Mobility
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
06May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - HGX-FIT
A: Incline Bench Press (Weight)
Take 12min to build to a heavy 2rep
****
Immediately after
Every :90sec for 5 sets
8 reps at 65-70%
B: Metcon (No Measure)
3 sets
8 DBs Floor press (build to a heavy load)
8 DB Pullovers
10 DB Bench flys
***
3 sets
10 Plate tricep ext
10 DBs Hammer curls
10 Diamond push-ups
10 BB Weighted reverse curls
10 DBs Kickbacks
10 BB Weighted drag curls