Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

UAF Buddy Competition July 20th 1-3pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep, Mobility and Activation Work

3 Sets: For Quality

250/200m Row or ski or run

15 Banded Good Mornings

10 Bulgarian Ring Rows

:15 Hollow Hold

:15 Arch Hold

10 Alternating Scorpions

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Then Go Through Bar Muscle-Up Progressions and Build towards working loads on the Deadlift

"The Oracle" (Time)

3 Rounds for Time

12-9-7 BMU

500/450m Row, Ski or Run

24-18-14 Deadlift

Barbell: (Rx 205/145, S 155/115)

BMU=A: 24-18-14 Pull-Ups
Goal: Finish between 9–13 minutes

Time Cap: 20:00

Stimulus: Grip-intensive push through high-skill gymnastics and pulling stamina

RPE: 9/10

Primary Objective: Manage grip fatigue to preserve bar muscle-up quality and maintain deadlift mechanics under duress

Secondary Objective: Hold consistent 1:45–2:05 row splits while transitioning quickly between stations

General Prep, Mobility and Activation Work

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold