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)

1:30 Machine Choice

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10 Alternating Scorpions

10 Alternating Iron Cross Stretch

10 Down Dog to Up Dog

10 Down Dog Toe Touches

:30 Glute Bridge Hold

2 Sets: For Quality

8 Barbell Romanian Deadlifts

8 Barbell Strict Press

:20 Barbell Overhead Hold

8 Alternating Archer Push-Ups

8/8 Single Leg Glute Bridge (2 sec Pause on Each Rep)

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

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Then Load to Working Weights on the Bar

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Workout Primer after Bench Press (10 minutes)

Work up to working loads on Deadlift over 3 Sets x 3-4 reps

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1 Round

8/6 Calorie Bike Row or Ski

5 Deadlifts @ Working Loads

5/4 Push-Ups

Bench Press (Weightlifting Variable Reps & Sets)

Focus: Tempo-controlled descent and tight scapular setup.

Modifications:

- Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement

- If any alternatives are needed beyond that, let's look to the landmine press for extra movement modifications for the shoulder.

"As Good As It Gets" (Weight)

16:00 EMOM

Minute 1: 12/9 Cal Bike or 15/12 Cal Row or Ski

Minute 2: 10 Deadlifts @ 60% 1RM

Minute 3: 20/15 Push-Ups

Minute 4: Rest
Score: Deadlift Load / Completion

Goal: Maintain consistent output across all rounds. Athletes should aim to complete each minute’s work with 10–15 seconds of rest remaining, demonstrating sustainable pacing and proper movement mechanics throughout.

Stimulus: Aerobic strength and muscular endurance

RPE: 7–8/10 — Hard but controlled effort. Athletes should feel challenged but never redline. The goal is repeatable effort, not max intensity.