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

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General Prep 

1:30 row ski or Bike Easy

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Mobility and Activation

10/10 Arm Circles (Forward / Back)

:15/:15 PVC Pipe Front Rack Stretch

10 Prone PVC Pipe Behind the Neck Presses

:20 Extended Plank Reverse Bridge

Barbell Specific Primer

3 Clean Deadlifts (Hit a quick pause at each position to the hip)

3 Position Clean Pull (High Hang, Hang, Mid-Shin)

3 Position Power Clean (High Hang, Hang, Mid-Shin)

3 Split Jerks with 1 sec Pause in the Catch

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Then Add Loads so the barbell is off the floor

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Perform 2-4 Sets of Full Complex, building to starting weight on the barbell.

Clean and Jerk (Clean and Jerk Complex
Every 2:30 x 5 Sets
Clean Pull
Power Clean
Clean Pull
Squat Clean
Split Jerk)

Starting @ 75% of Limiter and Increasing to a Max For the Day

Goal: Building to 90%+ of Clean and Jerk for the Day

Stimulus: Speed Strength + Power Development

Cues:

Stay over the bar, root through the feet and keep pushing through extension in the pull.

Quick Elbows and feet into the receiving position with a quality front rack and upright torso.

Modifications:

Look at our Level 1 Option today with the goal of simplifying the complex to avoid confusion while still creating technical capacity in the lift.

Those with Front Rack mobility issues let's look to move to a Dumbbell Complex. We can utilize the travel/hotel WOD option if necessary.

"Morpheus" (5 Rounds for weight)

For Load:

15:00 EMOM

Minute 1 - 18 /13 Cal Row or Ski or 13/10 Cal Bike

Minute 2 - 2 Squat Clean & Jerk @ 90%

Minute 3 - Rest

% is Based on Heavy of the Complex for the Day
Goal: Complete each bike in under 50 seconds and hit the target goal for the Clean and Jerk as singles done 1 every 20-30 seconds.

Stimulus: Barbell Conditioning with Interference Fatigue.

RPE : 9/10

Primary Objective : Maintain technical precision on squat clean and jerks under fatigue without failed reps

Secondary Objective : Hit a consistent power output on the bike without redlining—stay just below threshold