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: 

3 Sets: For Quality

200m Run

5/5 World's Greatest Stretch

8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right)

8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left)

5 Up Downs

:20 second Nose to Wall Handstand Hold

Push Press (10:00 EMOM
3 Reps @ 65-70% of 1RM)

% of Push Press

Key focus areas:

Vertical Dip and Drive

Finish with a strong lockout over midline

Modifications:

We could move to strict press, dual dumbbell push press, or an incline bench press depending on the movement limitations for the day

"Finkle is Einhorn" (Time)

3 Rounds for Time

4 Wall Walks

400m Run

12 Single Arm DB Hang Clean and Jerk

16 DB Facing Burpees

Dumbbell: (Rx50/35, S 40/25)
-

Goal: 11-15min

Time Cap: 18min

Stimulus: Grinder / Upper Body Density

RPE: 8/10

Primary Objective: Maintain a pace as close to 4-5min as possible

Secondary Objective: Keep the Wall Walk pace manageable with the focus on trying to complete these in a minute or less on each set.

[Finkle is Einhorn: Levels] (Time)

Level 2:

3 Rounds for Time

3 Wall Walks

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

16 Lateral Dumbbell Burpees

Dumbbell: 35/25lb, 15/12kg

Level 1:

3 Rounds for Time

3 Wall Walks to 30in from Wall

200m Run

12 Single Arm Dumbbell Hang Clean and Jerk

12 Lateral Dumbbell Burpees

Dumbbell: 25/15lb, 12/7kg

Masters 55+:

3 Rounds for Time

3 Wall Walks to 20in from wall

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

12 Lateral Dumbbell Burpees

Dumbbell: 30/20lb, 14/9kg

Competitor:

Dumbbell: 70/50lb, 32/22.5kg

Travel / Hotel:

As prescribed

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

10 Reverse Nordic Curls

10/10 Single Arm Strict Press

10/10 Single Arm Dumbbell Row