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, Body Heat, and Activation

25/20 Calorie Row @ Easy Pace

:30 Alternating Overhead Tricep / Lat Stretch

:30 Childs Pose

:20 Extended Plank Reverse Bridge

8/8 Quadruped Thoracic Rotations

General Prep

3 Sets: For Quality

12/9 Cals

9 Kettlebell Swings (Set 1: Russian, Set 2: American)

6 Inchworm Push-Ups

3 High Box Jumps *Building Height

Barbell Primer

2 Sets w/ Empty Barbell

High Hang Power Clean

Hang Power Clean

Low Hang Power Clean

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3-4 Sets: with light to moderate loads

Clean Lift Off

Clean Pull

Power Clean

Power Clean (Every 90 seconds x 10 Sets
1 Power Clean

*Starting @ 60-65% of 1RM and building up to a new 1RM for the Day)

Movement Adjustments (If Needed)

- 3RM Power Clean *not TnG (Keep things lighter)

- Block Power Clean (For those with some lower back limitations)

- 3 Hang Power Cleans (lighter loads: Newer Athletes)

Level 1: 3 Rep Hang Power Clean (Up to 8 RPE)

"American Idiot" (5 Rounds for time)

Every 3:00 x 5 Sets

10/7 Bike or 14/10 Cal Row or Ski

5 Power Cleans

15 American Kettlebell Swings

Power Cleans: 75% of 1RM

Kettlebell Swings: (Rx53/35, S 44/26)
Score: Sum Total Time

Time Cap: 2:40 / Set

Goal: Complete each set in ~2:00-2:15, leaving ~:45-1:00 of rest before the next interval.

Stimulus: Posterior chain power with cyclical fatigue under moderate-to-heavy barbell loading. This piece is built to develop repeatable intensity and stamina across intervals. Think Battery Work

RPE: 8–9/10

Primary Objective: Finish each round unbroken on the kettlebell swings and complete power cleans within :30-40 of touching the bar.

Secondary Objective: Hold consistent bike pacing across all 5 sets, avoiding large drop-off in RPMs