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

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets: For Quality

12-16 Plank Shoulder Taps

8/8 Single Arm Dumbbell Deadlift

10 Box Step-Ups + 5 Box Jumps

:20 Extended Inchworm Hold

Specific Barbell Prep and Primer

5 Snatch Grip RDLs

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Low Hang Power Snatch

Then..

Add weight gradually to reach 75% for first working set

Box Jump Primer:

2 Low Box Jumps

3 High Box Jumps (focus on soft, powerful landings)

Power Snatch (Power Snatch
Every 2:00 x 7 Sets
3 Sets 1.1 @ 75%
2 Sets of 1.1 @ 80%
2 Sets x 1 @ 85%

Superset with 3 high box jumps after each set of snatches)

Goal: Technical Proficiency and Developing Greater Power and a rapid turnover.

Stimulus: Power and Speed Strength

"Breakfast for Dinner" (AMRAP - Rounds and Reps)

14:00 AMRAP

3 Wall Walks

7 Box Jump Overs

14 Alternating Dumbbell Snatch

7 Box Jump Overs

Box Height: (Rx24/20, S 20/16″)

Dumbbell: (Rx50/35, S 40/25)
Goal: ~7 Rounds

Stimulus: Muscular Stamina and Endurance

RPE: 8/10

Primary Objective: Maintain unbroken movement across dumbbell and wall walks

Secondary Objective: Keep box jump overs fast but controlled to manage heart rate

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon