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

HomeGrown AthletX - Functional Fitness

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General Prep 

2 Sets, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20/:20 PVC Pipe Prayer Stretch

Specific Prep

2 Sets, with Empty Barbell

3 Hang Snatch Pull

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Overhead Squats

5 Box Jumps

Snatch (Snatch Complex
Every 2:00 x 5 Sets
Snatch Pull + Hang Power Snatch
Rest 10 seconds
2 Squat Snatch)

Starting @ 70% of Power Snatch and increasing to a heavy for the day

Goal: Technique proficiency in the snatch, speed through the middle and a good overhead receiving position.

Stimulus: Speed Strength, Technical Proficiency

Cues:

Stay over the bar, root through the feet and keep pushing through extension in the pull.

Look for a rapid turnover and a strong punch into the receiving position.

Modifications:

We can adjust to Hang Power Snatch, move to a clean complex, or adjust to dumbbell snatch

“Red Pill or Blue Pill” (Time)

5 Sets: For Time

10 Power Snatch

10 Box Jump Overs

10 Overhead Squats

Rest 1:00 b/t sets

Barbell: (Rx 95/65, S 75/55)

Box Height: (Rx24/20, S 20/16″)
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Time Domain: 12-15min

Time Cap: 17min

Goal: Finish each round between 1:30–2:00; maintain a tight window across all 5 sets

Stimulus: Barbell cycling with moderate fatigue and fast transitions

RPE: 8/10

Primary Objective: Cycle the barbell efficiently—unbroken or strategic quick breaks to stay consistent each round.

Secondary Objective: Maintain steady footwork across the box to reduce fatigue bleed into the overhead squats.