Beau Burgener

Monday – December 12

Strength:
1: Establish a daily max vertical jump

2: Back squat: Warm up, then:
-65%x 5 reps, 75%x 5 reps, 85%x 5+ reps.
Add 10# to your back squat PB, then take the percentages from 90% of that number for the next 3 weeks of this cycle.

Work Capacity: “Snatch Bear Complex” 5 rounds -For max load:
-7x unbroken snatch bear complex
*1 rep = 1x power snatch + 1x overhead squat + 1x snatch push press + 1x overhead squat. It is OK to link reps into a squat snatch + snatch balance.
*Rest as needed between rounds

Core: 3 rounds:
-8x Snatch grip RDL (Light – Medium weight)(You choose the weight)
*Pause for 1 FULL second at the launch position and full extension.

Monday – December 5

Strength:
1: Power snatch-Work up to a heavy single.

2: “Death by power snatch” For as long as possible, every 60 seconds perform:
-1x power snatch (60% of heavy single)
*Add 1 rep each round. Round 2 will consist of 2x power snatch, rd 3 = 3x power snatch, etc. Continue until you are unable to perform the prescribed reps in the allotted time.

3: Back squat (Deload week): 50%x 5 reps, 55%x 5 reps, 60%x 5 reps.

Work Capacity: In 10 minutes, complete the following:
-Run 1 mile
-Max rep overhead squat (75#/55#)

Core: For max reps:
-Tabata toes to bar

Saturday – December 3

Skill Work: 3 Rounds, not timed:
-10 max effort pulls on the rower (Damper setting on 10)
-30 second freestanding handstand hold (or 30 seconds of effort if unable to maintain position)
-3x max height box jump

Strength:
1: Bench Press- Warm up, then:
-75%x 5, 85%x 3, 95%x 1+.
*If you have a recent and legit 1 RM bench press, take percentages off of 90% 1 RM.

Work Capacity: Complete the following for time:
-21x strict pull ups
-Row 250m
-15x weighted pull ups (16kg/8kg)
-Row 250m
-9x bar muscle up
-Row 250m
-15x weighted pull ups (16kg/8kg)
-Row 250m
-21x strict pull ups

Friday – December 2

Strength:
1: Clean Complex – 7 rounds, every 3 minutes, perform:
-1x clean pull + 1x hang squat clean + 1x front squat + 1x split jerk (Work up to a max 1+1+1+1 for the day. If the jerk is the limiting factor, eliminate it only after the 5th round)

2: Deadlift: 75%x 5, 85%x 3, 95%x 1+
If you have current and true 1 RM deadlift, then take the percentages from 90% 1 RM.

Work Capacity: Complete 4 rounds for time:
-2x rope climb
-100m sprint
-10m overhead lunge (135#/95#)
-100m sprint

Core: Perform 1 round of:
-25m 1-arm overhead KB carry, left arm + 1-arm front rack KB carry, right arm (2×53#/2×35#)
-25m 1-arm overhead KB carry, right arm + 1-arm front rack KB carry, left arm (2×53#/2×35#)
-Max distance unbroken 2-arm farmers KB carry (2×53#/2×35#)

Wednesday – November 30

Strength: Sled Sprints – Complete 10 rounds of:
-20m sled pull (weighted) + 50m sprint (slick)
-Rest 2-3 minutes between rounds
*We are progressing this from last week. Hopefully you are starting to get comfortable with the sled, so choose a weight that allows you to push both the pull and the sprint.

Work Capacity: In as few rounds as possible, complete 50 reps at each movement:

-Max rep front squat in 30 seconds (135#/95#)
-60 seconds rest

*Rest 3 minutes, then:

-Max effort bar facing burpees in 30 seconds
-30 seconds rest

*Rest 3 minutes, then:

-Max effort row in 30 seconds (Calories)
-15 seconds rest

Tuesday – November 29

Skill Work: 3 Rounds, not timed:
-25m backwards sled drag (heavy)
-5x eccentric/negative pull ups (Strict pull ups with 5 second lower to full extension)
-6x barbell Turkish get ups, 3R/3L

Strength:
1: Push Press- Warm up, then:
–75%x5, 85%x3, 95%x 1+.
If you have current and true 1 RM for your push press, then take the percentages from 90% 1 RM.

Work Capacity: Complete the following for time:
-50x calories on Assault bike
-21x thrusters (95#/65#)
-21x 2-arm Russian KB swings (2x 53#/2x 35#)
-15x thrusters (95#/65#)
-15x 2-arm Russian KB swings (2x 53#/2x 35#)
-9x thrusters (95#/65#)
-9x 2-arm Russian KB swings (2x 53#/2x 35#)

Monday – November 28

Strength:
1: Snatch Complex- 10 rounds, every 2 minutes, perform:
-1x snatch pull + 1x hang squat snatch + 1x overhead squat (Work up to a max 1+1+1 for the day)

2: Back squat: 75%x 5, 85%x 3, 95%x 1+.
If you have current and true 1 RM for your back squat, then take the percentages from 90% 1 RM.

Work Capacity: 5 rounds – In 2.5 minutes complete:
-5x muscle up
-10x toes to bar
-15x wallball (20#/14#)
-Max rep calories on rower
*Rest 30 seconds between rounds, so each round will start on the 3 minute (0:00-3:00-6:00-9:00-12:00)
*Goal is to have all 5/10/15 rep movements unbroken.

Core: 3 rounds:
-8x Pause barbell back extensions (You choose the weight)
*Pause for 1 FULL second at the top/full extension.

Saturday – November 26

Skill Work: 3 Rounds, not timed:
-10 max effort pulls on the rower
-30 second freestanding handstand hold (or 30 seconds of effort if unable to maintain position)
-10x weighted 1-legged squats (you choose the weight)

Strength:
1: Bench Press- Warm up, then:
-70%x 3, 80%x 3, 90%x 3+.
*If you have a recent and legit 1 RM bench, take percentages off of 90% 1 RM.

Work Capacity: Complete 2 rounds for time of:
-100ft Yoke Carry/Farmers walk (315#/225#)
-80x 1-arm Russian KB swing, 40R/40L (53#/35#)
-60 calorie row
-40x knees to elbow

Friday – November 25

Strength:
1: Clean Complex from blocks- 10 rounds, every 2 minutes, perform:
-1x clean pull + 2x clean + 1x jerk (Work up to a max 1+2+1 for the day. Set blocks up so barbell is at 1″ below knee level)

2: Deadlift: 70%x 3, 80%x 3, 90%x 3+.
If you have current and true 1 RM for your back squat, then take the percentages from 90% 1 RM.

Work Capacity: Complete as many rounds as possible in 15 minutes of:
-30x unbroken double unders
-15x sumo deadlift high pulls (75#/55#)
-30x unbroken double unders
-15x barbell thrusters (75#/55#)

Core: Perform 1 round of:
-Max duration weighted plank hold (2×45# plate/2x 25# plate)
-Rest 2 minutes
-Max duration weighted plank hold (1×45# plate/1x 25# plate)
-Rest 2 minutes
-Max duration plank hold