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
Warm-Up Flow (Checkmark)
1:30 Machine Choice
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10 Alternating Scorpions
10 Alternating Iron Cross Stretch
10 Down Dog to Up Dog
10 Down Dog Toe Touches
:30 Glute Bridge Hold
2 Sets: For Quality
8 Barbell Romanian Deadlifts
8 Barbell Strict Press
:20 Barbell Overhead Hold
8 Alternating Archer Push-Ups
8/8 Single Leg Glute Bridge (2 sec Pause on Each Rep)
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
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Then Load to Working Weights on the Bar
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Workout Primer after Bench Press (10 minutes)
Work up to working loads on Deadlift over 3 Sets x 3-4 reps
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1 Round
8/6 Calorie Bike Row or Ski
5 Deadlifts @ Working Loads
5/4 Push-Ups
Bench Press (Weightlifting Variable Reps & Sets)
Focus: Tempo-controlled descent and tight scapular setup.
Modifications:
- Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement
- If any alternatives are needed beyond that, let's look to the landmine press for extra movement modifications for the shoulder.
"As Good As It Gets" (Weight)
16:00 EMOM
Minute 1: 12/9 Cal Bike or 15/12 Cal Row or Ski
Minute 2: 10 Deadlifts @ 60% 1RM
Minute 3: 20/15 Push-Ups
Minute 4: Rest
Score: Deadlift Load / Completion
Goal: Maintain consistent output across all rounds. Athletes should aim to complete each minute’s work with 10–15 seconds of rest remaining, demonstrating sustainable pacing and proper movement mechanics throughout.
Stimulus: Aerobic strength and muscular endurance
RPE: 7–8/10 — Hard but controlled effort. Athletes should feel challenged but never redline. The goal is repeatable effort, not max intensity.