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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General Prep 

3 Sets: For Quality

1:00 - :45 - :30 Bike (increasing intensity)

8 Romanian Deadlifts

6 Tall Muscle Cleans

20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)

8 Quarter Squat Reactive Jumps

Barbell Specific Prep

Slow Clean Pull

Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)

Power Clean (Not TnG)

-

2-3 Sets: Building Loads

Clean Pull

Low Hang Power Clean

TnG Power Clean

Power Clean (Every 90 seconds x 10 Sets
Clean Pull + Low Hang Power Clean + Tng Power Clean)

Starting @ 60% of 1RM Power Clean

Goal: Technique Proficiency, building to around 80-85% of Power Clean

Stimulus: Speed Strength, Technical Proficiency

Cues:

Stay over the bar, root through the feet and keep pushing through extension in the pull.

Look for a rapid turnover with fast elbows and fast feet.

Modifications:

We can adjust to a clean deadlift to hang power cleans as the natural regression for this complex.

For athletes with movement limitations look to tackle this complex with dumbbells and increase the volume slightly so they still get a stimulus.

"Ventura, Ace Ventura" (AMRAP - Reps)

12:00 EMOM

minute 1: Max Power Cleans

minute 2: Rest

minute 3: Max Calorie

minute 4: Rest

Power Cleans: Working @ 80% of the Max you hit for the Complex Today
Goals: 6+ Reps on Power Cleans, 21/12+Cal Row or Ski or 18/13+ Cals Bike

Stimulus: Battery Work and Quad Stamina

RPE: 8/10

Primary Objective: Maintain Power Cleans on the 10 sec mark

Secondary Objective: Increase calories on each set