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

View Public Whiteboard

General Prep 

3:00 Cardio Choice

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10 Bend and Bows

10 Torso Rotations

10 Cat Cows (Slow and Controlled)

10 Bird-Dogs

10 Dead-Bugs

Specific Prep

3 Sets

8/8 Single Leg Kettlebell RDL

10 Russian Kettlebell Swings

20 Bear Plank Shoulder Taps

20 Glute Bridges

4/3 Wide Grip Push-Ups + 4/3 Narrow Push-Ups

“The Architect” (10 Rounds for weight)

Every 2:00 x 10 Sets, Alternating Stations

Station 1: Deadlift + 15 Russian Kettlebell Swings

Station 2: Bench Press + :45 Straight Arm Plank

Deadlift and Bench Press Loading

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 75-80%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%+

Kettlebell Load: (Rx70/53, S 53/44)
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Goal: Build strength while maintaining quality movement under fatigue

Stimulus: Posterior chain + upper body pressing under fatigue and midline tension

RPE: 7.5–8/10

Primary Objective: Hit clean, powerful reps on both deadlifts and bench press with tight positioning across working sets.

Secondary Objective: Stay braced through kettlebell swings and planks to reinforce midline stability and muscular endurance.

[The Architect: Levels] (6 Rounds for weight)

Level 2:

Kettlebell Load: 53/35lb, 24/16kg

Level 1:

Kettlebell Load: 35/18lb, 16/8kg

:20-:30 Plank

Masters 55+:

Kettlebell Load: 44/26lb, 20/12kg

Competitor:

Every 2:00 x 10 Sets, Alternating Stations

Station 1: Deadlift + 20 Russian Kettlebell Swings

Station 2: Bench Press + :45 Weighted Plank

Deadlift and Bench Press Loading

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 75-80%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%+

Kettlebell Load: 70/53lb, 32/24kg

Travel/ Hotel:

Every 2:00 x 10 Sets, Alternating Stations

Station 1: 20 Dual Dumbbell Deadlifts

Station 2: 10 Dual Dumbbell Bench Press + 45 Straight Arm Plank

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

5 Sets, For Quality:

10 Glute Bridge Dumbbell Pull-Overs

15-20 GHD Weighted Reverse Hypers (Medball Loaded)