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

HomeGrown AthletX - Functional Fitness

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Warm-Up (Checkmark)

Mobility Prep and Activation

2:00 Row

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

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General Movement Prep

2 Sets: For Quality

8 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

6 Behind the Neck Press in Split

4/4 Pendulum Lunges

1 Wall Walk + :15 Wall Facing Hands and Hold

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Barbell Primer

3 Sets: Building to working loads

Jerk Dip Drive

Split Jerk

Pause Split Jerk

Split Jerk (Every 90 seconds x 8 Sets
2 Split Jerks @ 70%+
*Pause in the catch for 1 second on each rep
)

Modifications and/or Substitutions:

For Limited Mobility: Move to Strict Press for strength development or even behind the neck strict press with light

“Life Changes” (4 Rounds for reps)

16:00 EMOM

minute 1: 4-6 Sandbag Cleans

minute 2: 4-6 Wall Facing Handstand Push-Ups

minute 3: 50ft (15m) Dual Dumbbell Farmers Lunge

minute 4: Rest

Dumbbells: 2 x (Rx50/35, S 40/25)

Sandbag: (Rx150/100, S 75/50)

*Alternative to Sandbag Cleans today will be Dual Kettlebell Dead-Stop Cleans at 70/53lb, 32/24kg
Score: Rounds Completed as Written

Stimulus: Full Body Strength EMOM

RPE: 6–8/10

Primary Objective: Complete each station with quality in the rep range given.

Secondary Objective: Complete the Sandbag Cleans as quick singles in under 10 seconds a rep.

Mobility (Checkmark)

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold