Beau Burgener

Saturday – October 15

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)

3: Front Squat: Work up to a heavy single (1 miss signals the end of your FS training)

Work Capacity: “Jackie” – Complete the following for time:

 

-1000m row

-50x thruster (45#)

-30x pull up

Thursday – October 13

Warm Up: 

-General warm up of your choice

Skill Work #1:

-Choose something you don’t want to see come out of the hopper and practice for 10 minutes.

Specific Warm Up: 

-Warm up for the movements in the WOD.

WOD: “DT” – Complete 5 rounds for time:

-12x deadlift (155#/105#)

-9x hang power clean (155#/105#)

6x push press (155#/105#)

Skill Work #2:

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

Wednesday – October 12

Warm Up: 

-Row 500m + quick foam roll

-3x Clean Burgener Warm up  (PVC, Light Bar, Barbell)

Strength:

1: 2-position clean (1x hang + 1x floor):

-3-5x warm up sets, then:

-5x working sets (Work up to a max 1+1+1 for the day)

2: Clean Pull:

-3×3 (105% 1RM Clean)

3: Front squat:

-Warm up sets as needed, then:

-5 sets x 2 reps (Work up to a max double for the day)

Accessory Work: 

1: 4 rounds:

-Max rep strict ring dip superset with 6x  GHD barbell row (Increase the weight each round on the rows so that the last 2 sets are a max for the day)

-Rest 60-90 seconds

*The GHD rows are performed in a static hold at full extension.

Core

-Parallette L-Sit: Accumulate 3 minutes in as few sets as possible.

Tuesday – October 11

Warm Up: 

-General warm up of your choice

Skill Work:

-Choose something you don’t want to see come out of the hopper and practice for 5-10 minutes. With that said, practice with a purpose. For example, my skill work consisted of L-Sits, with the goal to accumulate a total of 3 minutes in as few rounds as possible.

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 Wallballs

Skill Work #2:

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

Monday – October 10

Warm Up: 

-Row 500m + quick foam roll

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

Strength:

1: 2 position Snatch (1x hang + 1x floor):

-5x warm up sets as needed, then:

-5x working sets (Work up to a max 1+1 for the day)

2: Snatch Pull:

-3×3 (105% 1RM Snatch. Straps are encouraged)

3: Back squat:

– Warm up sets as needed, then:

-5 sets x 2 reps (Work up to a max double for the day)

Accessory Work:  5 rounds:

-5x push press superset with max rep strict pull ups (For the PP, sets 1-3 are building, and sets 4-5 are done across at your MTR for the day)

-Rest 60-90 seconds

*If you completed all the reps/sets with good form last week, increase the push press weight 5-10lbs this week.

Core: 3 rounds, not timed:

-8x Romanian Deadlift

-15x strict toes to bar (If strict is easy, make them weighted)

Cool Down: 

-Foam roll and stretch

*Static stretch routine: V-stretch, X-Stretch, quad stretch, calf stretch, couch stretch, pigeon stretch

*Foam Roll Routine: Calves, hamstrings, quads, IT band, glutes, back, lats.

Saturday – October 8

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)

3: Front Squat: Work up to a heavy single (1 miss signals the end of your FS training)

Work Capacity: “Helen” – Complete 3 rounds for time:

-Run 400m

-21x KB swing (24kg/16kg)

-12x pull ups

Cool Down: Foam roll and stretch

Thursday – October 6

Warm Up: 

-General warm up of your choice

Skill Work #1:

-Choose something you don’t want to see come out of the hopper and practice for 10 minutes.

Specific Warm Up: 

-Warm up for the movements in the WOD.

WOD: As an ascending ladder, complete AMRAP in 8 minutes:

-Strict handstand push up

-Single leg squat, Right/Left

-Rope  climb

*Round 1 = 1x HSPU, 1 pistol right leg + 1 pistol left leg, 1x rope climb. Rd 2 = 2x HSPU, 2x pistols right + 2x left, 2x rope climb, etc. If strict HSPU are a strength, use a 4-8″ deficit.

Skill Work #2:

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

Cool Down:

-Foam roll and Stretch

*Static stretch routine: V-stretch, X-Stretch, quad stretch, calf stretch, couch stretch, pigeon stretch

*Foam Roll Routine: Calves, hamstrings, quads, IT band, glutes, back, lats.

Wednesday – October 5

Warm Up: 

-Row 500m + quick foam roll

-3x Clean Burgener Warm up  (PVC, Light Bar, Barbell)

Strength:

1: 3 position clean (1x high hang + 1x hang + 1x floor):

-3-5x warm up sets, then:

-4x working sets (Work up to a max 1+1+1 for the day)

2: Clean Pull:

-3×3 (100% 1RM Clean)

3: Front squat:

-Warm up sets as needed, then:

-4 sets x 3 reps (Work up to a max triple for the day)

Accessory Work: 

1: 4 rounds:

-Max rep ring dip superset with 6x barbell bent over row (Increase the weight each round on the rows so that the last 2 sets are a max for the day)

-Rest 60-90 seconds

2: 2 rounds, not timed:

-10x Glute ham raise

-15x GHD sit ups (Medball optional)

 

Cool Down: 

-Foam roll and stretch