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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets, For Quality
1:00 Cardio Choice
6/6 Half Kneeling Kettlebell Windmill
10 Scapular Push-Ups + 10 Plank Shoulder Taps
6/6 Single Arm Rotational Ring Rows
10 Ring V-Outs
Specific Barbell Prep
3 Sets, building to working loads
1 Pause Bench + 3 Bench Press
Bench Press (Pause Bench Press + Bench Press
Every 2:30 x 5 Sets
Set 1: 1+4 @ 70%
Set 2: 1+4 @ 70%
Set 3: 1+3 @ 75%
Set 4: 1+3 @ 75%
Set 5: 1+2 @ 80%
Pause :01 on the Pause Bench Press
5 Medball Chest Pass After Each Set of Bench)
% of 1RM Bench Press
Stimulus: Absolute Strength and Control
Cues:
On the Pause Bench Press, focus to pause with tension and then have speed off the chest.
For all Bench Press, think about pulling the bar apart and down before engaging your back and glutes to press on each rep.
Modifications:
Look to substitute floor press or dumbbell press as the primary alternative today.
“The Way You Move” (Time)
For Time:
Buy-In: 100 Double Unders
---
3 Rounds
20 Renegade Rows
25/20 Dumbbell Deficit Push-Ups
--
Cash-Out: 100 Double Unders
Dumbbells: (Rx50/35, S 40/25)
--
Goal: 9:00–13:00
Time Cap: 15:00
Stimulus: Upper Body Stamina / Midline Integrity Under Volume
RPE: 8/10
Primary Objective : Stay efficient on push-up volume while maintaining quality big sets on the renegade rows
Secondary Objective : Complete double unders with minimal breaks to preserve total time. Look to go 50-50 or 25-25-25-25.
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Published by: Breanne Feudale in Uncategorized