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

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets: For Quality

1:00 Cardio Choice

10 Kettlebell Deadlifts

10 Alternating Reverse Lunges

10 Glute Bridges

:30 Dead-Bugs

Specific Barbell + Plyo Prep

6 Empty Barbell Romanian Deadlifts

2 Broad Jumps (Both Legs)

4 Deadlifts @ 40%

1/1 Single Leg Broad Jump with 2 foot landing

4 Deadlifts @ 50%

1/1 Single Leg Broad Jump with 2 foot landing

--

Then, build to 65% for working sets

Deadlift (Every 2:30 x 5 Sets
4 Deadlifts @ 65% of 1RM)

+ 2/2 Single Leg Broad Jump to 2 Foot Landing between sets of Deadlift

% is Based on 1RM Deadlift

Perform each jump to maximum distance with a firm stick on the landing. These are touch and go deadlifts.

Record Working Weight

Stimulus: Absolute Strength + Speed Strength and Power Development (Unilateral Stability)

Cues:

Focus to push the ground away on the deadlift and have the hips and shoulders rise at the same rate.

Single Leg Broad Jumps really work to drive the other leg back and the whip forward and through to create momentum into the jump, then stick the landing with both feet to work on better stability and power.

Modifications:

Move to Hex Bar Deadlift or Sumo Deadlift as the primary mods for Deadlift today.

Just do a traditional Broad Jump today for 3 reps rather than single leg for 2/2

"Cornbread Collapse" (AMRAP - Reps)

Tabata Mash-Up

8 Sets

:20 American Kettlebell Swings

:10 Rest

:20 Burpees

:10 Rest

Kettlebell: (Rx53/35, S 44/26)
Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set

Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control

RPE: 9/10

Primary Objective: Sustain high-effort sets across all 8 rounds without major drop-off

Secondary Objective: Maintain clean kettlebell swing mechanics and fast burpee cycle speed