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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat & Mobility Flow

1:00 Cardio Choice

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Hanging Dead Hang or Scap Pull-Up Hold

:30 Wrist & Forearm Stretch (on floor)

General Prep 

2 Sets:

4 Burpees

6/6 Dumbbell Hang Muscle Snatch

8 Scapular Pull-Ups + 8 Bar Kip Swings

10 Barbell Overhead Squats

Specific Barbell Primer

2 Sets w/ Empty Barbell

3 Position Muscle Snatch

3 Position Power Snatch

3 Position Squat Snatch

Snatch (3 Position Snatch
High Hang + Hang + Floor
Every 90 seconds x 8 Sets
1+1+1

*Can drop the bar on the 3rd rep when lifting from the floor.
*These are ideally all performed as a squat snatch. )

-

Looking to start at 60% and keep the majority of the sets between 65-75%

Do not exceed 80% today

Stimulus: Technique / Speed Strength and Power

Cues:

For the high hang, really work on a vertical dip and drive through the bar with a strong finish. We will be looking to accelerate up and through the bar with a quick turnover into the catch. This is the limiter of the complex and will dictate the load for the rest of the lifts.

For the hang snatch, focus on staying over the bar at the knee and loading the hamstrings before coming back to the hip and through extension.

Put it together from the floor with a strong drive through the floor, acceleration past the knee, and violent vertical extension through the hip.

Modifications:

We can look to keep this as a 3 pos power snatch + overhead squat to work on dynamic positions without catching dynamically in the Overhead Squat.

“Player’s Ball” (Time)

4 Sets: For Time

15 Pull-Ups

5 Devils Press

Rest 1:00 b/t sets

Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: 1:15–2:00 per set / Total Time: 7-11min

Time Cap: 15min

Stimulus: Grip Fatigue Management / Upper Body Interference

RPE: 8.5/10

Primary Objective: Keep Pull-Ups fast and controlled, ideally unbroken

Secondary Objective: Maintain sharp mechanics on Devil’s Press despite fatigue