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

View Public Whiteboard

General Prep 

3 Sets

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

10/10m Lateral Band Walk

10/10m Monster Band Walk

10 Hollow Rocks + 10 Alternating V-Ups

10 Alternating Box Step-Ups + 5 Box Jumps

Specific Barbell Loading

Back Squat

10 Empty Barbell Reps

5 Reps @ 50%

3-5 Reps @ 60%

then load to 70% on the bar

Back Squat (Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
)

% of Back Squat

Look to complete the lift @ 20x1 Tempo

We are looking for the same wave loading volume style we hit from Front Squats on Week 1 of the cycle, and now the expectation is just by the nature of the movement loading will be heavier today.

Scaling Modifications:

Box Squats or Split Squats depending on the issue. If it's the lower back, the split squat is best, if it's the knees, the box squat will be the best alternative today.

"Laces Out!" (3 Rounds for time)

Every 5:00 minutes x 3 Sets

20 GHD Sit-Ups

500/450m Row or Ski or 30/21 Cal Bike

20 Box Jump Overs

Box Height: (Rx24/20, S 20/16″)
Goal: Complete each working set in under 4:00 minutes

Stimulus: Lactate Endurance / Muscular Stamina

RPE: 9/10

Primary Objective: Complete each Row in under 2:00 minutes

Secondary Objective: Keep the GHD Sit-Ups and Box Jump Overs to under 1:00 each

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