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 

3 Sets: For Quality

:30 Jump Rope

6 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

:15 Dead-Hang + :15 Active Hang

10 Ring Rows

Weighted Pull-ups (Every 2:00 x 5 Sets
3 Reps for Max Load)

Start at a moderate heavy load and increase to a max for the day

Goal: Building to 90% of 1RM (If you tested the 1RM from a few months ago or have that logged)

Stimulus: Gymnastics Absolute Pulling Strength

Cues:

Start with an active lat position by retracting your shoulder blades to start each pull-up.

Modifications:

Look at levels as good options for the day

"Trinity" (5 Rounds for time)

Every 3:00 x 5 Sets

50 Double Unders (A: 100 singels)

15 DB Bench Press

10 Burpee Pull-Ups

Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval

Stimulus: Upper body stamina and high-skill density with aerobic repeatability

RPE: 8/10

Primary Objective: Move through the bench press unbroken or in 2 quick sets to maintain round consistency

Secondary Objective: Control breathing during the double unders to preserve grip and push the pace on the burpee pull-ups. The goal is to complete the Burpee Pull-Ups in under 1:00.

General Prep 

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