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
Two StrongFirst Workshop Nov 8th
KB mini workshop (military press & push press)
and/or BB301 (squats & good morning)
HomeGrown AthletX - Functional Fitness
View Public Whiteboard
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
20 Lateral Line Hops
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30 Behind the Neck Elbow Punch Throughs
General Movement Prep
2 Sets: For Quality
:30 Jump Rope Practice
8/8 Single-Leg Glute Bridge March
6 Dual Dumbbell Muscle Cleans
6 Dual Dumbbell Front Squats
12 Alternating Reverse Lunges (Round 1 BW, Round 2 with Dumbbells )
Specific Front Squat Prep and Build
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~45-50%
3 Reps @ ~50-55%
Then put working loads on the barbell
Conditioning Primer (1 Round @ 50–60% Effort)
Go over Dumbbell Squat Cleans and Overhead Walking Lunges then tackle primer.
20 Double Unders or 40 Single Unders
5 Dumbbell Squat Cleans
15/15ft (4.5/4.5m) Single Arm Overhead Walking Lunges
Front Squat (Weightlifting Variable Reps & Sets)
Modifications:
- For back pain or knee pain let's consider moving to a box squat or split squat variation.
- For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary
Level 1 / New Athletes:
Every 2:30 x 4 Sets
8 Reps @ 6-7 RPE (Relative Perceived Exertion)
Equilibrium (4 Rounds for time)
For Time
Every 4:00 x 4 Sets
50 Double Unders (A: 70 singles)
10 Dual DB Hang Squat Cleans
25/25ft Single Arm KB/DB Overhead Walking Lunge
Dumbbells: 2 x (Rx50/35, S 40/25)
Kettlebell: (Rx53/35, S 44/26)
Goal: 2:30–3:15 per round, finishing with consistent pacing across all three sets.
Stimulus: Midline stability, leg endurance, and coordination under moderate fatigue.
RPE: 8/10
Primary Objective: Complete each set at a repeatable pace with unbroken sets or close to unbroken sets with controlled rhythm and breathing
Secondary Objective: Maintain tight overhead positioning and balance during the lunges to preserve efficiency.
