Beau Burgener

Friday – November 4

Warm Up: 

-Row 500m + quick foam roll

-3x Burgener Warm up + Skill Transfer Exercises (PVC, Light Bar, Barbell)

Strength:

1: Snatch: 50%x1x2 reps, 60%x1x2 reps, 70%x1x2 reps.

2: Clean and Jerk: 50%x1x2 reps, 60%x1x2 reps, 70%x1x2 reps.

Work Capacity: “Lift off Strategy”:

-Skill work or mini wod to grease the grove and develop a game plan for tomorrows session.

 

Tuesday – November 1

Warm Up: 

-General warm up of your choice

Skill Work #1:

-10 minutes of skill work (Shooters choice)

Specific Warm Up: 

-Warm up for the movements in the WOD.

WOD: Complete as many rounds as possible in 20 minutes of:

-6x muscle up

-12x GHD sit up

-18x wallball

Skill Work #2:

-Revisit the skill you practiced earlier and see how you do when fatigued.

Monday – October 31

Warm Up: 

-Row 500m + quick foam roll

-3x Burgener Warm up + Skill Transfer Exercises (PVC, Light Bar, Barbell)

Strength:

1: Snatch: Work up to a single 10% below goal for the lift off.

2: Front squat: Warm up as needed, then:

-1 set x 3 reps @ goal clean and jerk weight for lift off

3: Behind the neck jerk:

-Work up to a heavy single

*Does not have to be a “max”.

 

Saturday – October 29

Warm Up: 

-Row 500m + quick foam roll

-3x Burgener Warm up + Skill Transfer Exercises (PVC, Light Bar, Barbell)

Strength:

1: Snatch: Work up to a heavy single (3 misses signals the end of your snatch training)

2: Clean and jerk:Work up to a heavy single (2 misses signals the end of your C&J training)

Work Capacity: “Amanda” – Complete 9-7-5 reps for time of:

-Muscle up

-Squat snatch (135#/95#)