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

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets:

200m Run

10 Tempo Air Squats 31x1

10 Deep Lunge Mountain Climbers

:30 Down Dog Calf Gas Pedals

10 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

Specific Barbell Prep

2 Sets:

3 Tall Muscle Cleans

3 Front Squats

3 Hang Power Cleans

3 Hang Squat Cleans

3 Paused Front Squats (:01 pause)

Then Add loads and Build to ~60–65% for Set 1 of complex

Clean (Every 2:30 x 5 Sets
2 Squat Cleans
3 Paused Front Squats
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%

% is Based on 1RM Squat Clean)

* Hold the bottom of each front squat for 1 full second with no movement. You may drop the bar after the first squat clean, but rest no more than 10 seconds.

Goal: Clean and technical squat clean reps, followed by solid positions in the pause front squats.

Stimulus: Front Rack Stability and Strength / Technical Strength in the Clean

Cues:

Patience to the knee, speed through the hips.

Push up on the bar out of the Front Squat.

Modifications:

We can move to Power Cleans, Hang Power Cleans, or even Dumbbell Power Cleans today.

If needed, move to Power Cleans + Back Squats if the front rack positioning is the biggest issue for athletes today.

"Meat Sweats" (Time)

For Time:

200m Run (A: 14/11 Cal Bike)

5 Front Squats

200m Run

10 Front Squats

200m Run

15 Front Squats

200m Run

20 Front Squats

Barbell (Rx135/95, S 115/75)
Goal: 6-9 min

Time Cap: 12 minutes

Stimulus: Pacing Under Fatigue / Leg Endurance

RPE: 8/10

Primary Objective: Maintain composure and barbell control as volume builds

Secondary Objective: Keep run pace consistent to preserve front squat quality

Optional Accessories (Checkmark)

3 Sets, For Quality

10 Hollow Rocks

10 V-Ups

10 Russian Twists

:10 second Hollow Hold