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 Flow (Checkmark)

Body Heat and Mobility

400m Run

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:20 Wrist Circles (each direction)

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General Warm-Up

2 Sets: For Quality

10 PVC Pipe Passthroughs

10 VC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

8 Dumbbell Hang Snatch @ Warm-Up Loads

10 Down Dog Calf Gas Pedals

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Barbell Primer

3 Sets: Building loads to starting weight

3 Snatch Grip Push Press

2 Snatch Grip Push Jerk

1 Snatch Grip Split Jerk

3 Overhead Squats with Pause on Final Rep

Overhead Squat (Weightlifting Variable Reps & Sets)

Modifications and/or Substitutions:

- Look to adjust the rep range slightly to 3 reps each set and reduce loading as the primary adjustment. Then for those with limited shoulder mobility the next

“Helanasty” (Time)

3 Rounds for Time:

21 Alternating Dumbbell Snatch

400m Run

12 Overhead Squats

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

Barbell: (Rx 115/75, S 95/65)

*Originally Programmed on October 2nd, 2023
Time Cap: 15:00

Goal Time: 9:00–13:00

Stimulus: High-End Aerobic + Muscular Stamina

RPE: 9/10

Primary Objective: Complete each round in under 4:00 minutes

Secondary Objective: Looking to complete all movements unbroken