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

HomeGrown AthletX - Functional Fitness

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Mobility and Activation Work

2 Sets: For Quality

1:00 Cardio Choice

:30/:30 Banded Front Rack Mobility :

:30/:30 Banded Hip Distraction

:30 Elevated Prayer Stretch

Specific Movement Prep

3 Sets, Building Complexity and Loading

1 Wall Walk + :10 Nose to Wall Handstand Hold

10 Medball Front Squats / Wall Balls

12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs

5 Barbell Push Press

5 Barbell Front Squats

Strength Superset EMOM

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 3 Push Press

Station 2: 3 Front Squat

Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day

Stimulus: Absolute Strength Development and Test

Cues:

Front Squat: Root through the feet, push up through the elbows and flex the belly.

Push Press: Vertical dip and drive, keep the elbows underneath and slightly in front of the bar, and finish strong overhead with the bar centered over midline.

Modifications:

For the Front Squats we can look to move to a Back Squat if mobility is an issue, or move to goblet squats for those just learning the mechanics of the squat while also reinforcing similar bracing positions.

For the Push Press, let’s initially look to move to Dumbbell Push Press as the primary scale for those with movement limitations. We can also adjust to an incline bench press or landmine press if it's the range of motion that is creating the biggest limitation or pain here.

Push Press (Record the Heaviest Set of 3)

Front Squat (Record the Heaviest Set of 3 for the Day)

Walking on Walls (Time)

For Time

5 Wall Walks

15 Wall Balls

20 Box Jump Overs

30 Wall Balls

20 Box Jump Overs

15 Wall Balls

5 Wall Walks

Wall Ball: (Rx 20/14, S 16/12), 10/9ft

Box Height: (Rx24/20, S 20/16″)
*(Re-Test from 6-13-2024)

Goal: 4-7 minutes

Time Cap: 10 minutes

Stimulus: Shoulder / Quad Interference and Muscular Stamina

RPE: 8.5/10

Primary Objective: Complete each set of Wall Walks in under 1:00

Secondary Objective: Look to cycle the Wall Balls in sets of 10+ reps on each set, while still maintaining a solid pace of 20 box jumps / minute.