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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Warm-Up

3 Sets: For Quality

1:00 Cardio Choice

15 Banded Pull Aparts

5 Inchworm Push-Ups

10 Hollow Rocks + 10 second Hollow Hold

5/5 Single Leg Single Arm Dumbbell Romanian Deadlift

6 Minutes Form and Practice

Sumo Deadlift, Close Grip Bench and Renegade Rows

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Specific Prep

3 Sets: Building to Working Loads

4 Sumo Deadlifts

4 Close Grip Bench Press

4 Renegade Rows

"The Departed" (2 Rounds for weight)

20:00 EMOM

Minute 1: 5 Sumo Deadlifts

Minute 2: 10 Close Grip Bench Press

Minute 3: 20 Renegade Rows

Minute 4: Rest

Sumo Deadlift @ 70%

Close Grip Bench Press @ 60%

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Record Load of Sumo DL & Close Grip Bench Press / Completion

Goal: The aim is to maintain clean, technical execution of all lifts across all rounds, using the rest minute to recover just enough to preserve form and intensity.

Stimulus: Posterior chain recruitment and pressing endurance under controlled fatigue. The EMOM structure builds total-body strength density and postural integrity while forcing composure and breathing control between stations.

RPE: 6-7/10 Moderate to hard effort. Weight should feel heavy enough to demand focus but allow completion of all reps with perfect form throughout.

Primary Objective: Build structural balance between posterior and anterior chain. Reinforce proper hip engagement and core bracing under moderate fatigue.

Secondary Objective: Improve horizontal pressing strength and triceps endurance. Develop scapular stability and midline integrity during unilateral pulling.

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch