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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - HGX-FIT

A: Push/Pull (Checkmark)

4 sets

8 DBs Incline bench press

8 DBs Incline close press

10 DBs Incline flys

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4 sets

8 Pendlay rows at 80%

8/8 DB Gorilla rows (50/35)

8 DB Chest supported rows (Incline bench)

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3 sets

10 BB Tricep ext (behind the neck)

10 BB/DB Floor skull crushers

12 Hindu push-ups