MONDAY-21 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

JUNK YARD DOG, BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. 3 pos snatch: high hang, mid thigh, floor.  warm up accordingly.  65%X1+1+1, 70%x1+1+1, 75%x1+1+1, 78%x1+1+1 x 3
  2. snatch tempo pause pulls; pause 2 sec at each position.  6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position.  that is 1 rep and 1 set.  perform 4 sets.
  3. snatch push press+OHS: 3+3 x 5 increase weight each set.
  4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. (love this exercise!!)
  5. back extension: 3 x 10 with bar.  pause 3 sec at top.
  6. sit ups x 100 reps.

2 Responses to “MONDAY-21 AUGUST, 2017”

  1. Bryan

    I am just starting this program tomorrow (8/21). Can you tell me what the “SKILL TRANSFER EXERCISES DONE EACH WORKOUT” are? Thanks!

    Reply
    • Mike Burgener

      bryan…they consist of 5 exercises and each exercise is performed for 3 reps.
      1. snatch push press
      2. overhead squat
      3. heaving snatch balance
      4. snatch balance no dip
      5. snatch balance.

      hope this helps.

      Reply

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