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

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Movement Prep

2 Sets:

12/9 Calorie Row

6 Inchworm to Hollow

10 Down Dog Alternating Toe Touches

6 Pike Push-Ups

10 Air Squats

Specific General

2 Sets:

12/9 Calorie Row bike or ski

10 Bradford Press with Lockout

10 Wall Balls

Specific Barbell Prep

2 Sets

5 Behind the Neck Press in Split

3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps

--

Add Loads

--

3 Sets Building to 75%

2 Split Jerk with 2 sec Pause in recovery on Second Rep

Split Jerk Complex (6 Rounds for weight)

Every 2:00 x 6 Sets

Pause Split Jerk + Split Jerk

1+1 @ 70-75%

*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

% of Split Jerk
Modifications:

- Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.

- Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations.

Level 1 / New Athletes:

Every 2:00 x 6 Sets

Push Jerk + Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

"Impulse" (Open 19.1) (AMRAP - Rounds and Reps)

15:00 AMRAP

19 Cal Row or Ski 14 Cal Bike

19 Wall Balls

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score = Rounds + Reps

Goal: 5–7+ Rounds

Stimulus: Sustainable aerobic engine builder with cyclical pacing and midline fatigue management.

RPE: 8/10

Primary Objective: Hold consistent pacing across all 15 minutes. The goal here will be to hold the rower as close to 1 minute per round for the men and 75 seconds per round for the women.

Secondary Objective: Complete all wall ball sets unbroken or with one short break max while maintaining steady row splits.