Mike Burgener

WEDNESDAY-23 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

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

  1. 3 pos clean: 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. clean tempo pulls; 10 sec up and 10 sec d0wn=1 set and 1 rep.   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 making sure you hit each position.   perform 4 sets.
  3. jerk from behind neck+jerk.  1+1 x 5 sets.  you choose weight.  take bar off rack and jerk it behind the head.  bring the bar down to the front position and do 1 jerk from front.
  4. good mornings: 3 x 5 reps….going down to 45 degree angle.  explode on the last rep.  make sure hold bar down when you explode on the last rep.
  5. sit ups: use 5 kg plate if you can and do 3 sets x 20 reps.  making sure you feet do not leave the ground.

TUESDAY-22 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

  1. front squat: 5 sets x 2 reps @88%
  2. Back squats: 3 sets x 2 reps @78%
  3. isometric snatch pulls at all 6 positions: select a 80% weight.  work hard pulls for 10 seconds at each position. 1″ from floor, 1″below knees, 1″above knees, mid thigh, scoop aka down position, finish.  after holding 10 seconds at each positions lower the weight eccentrically very slowly.
  4. box jumps x 5 reps x 3 sets.

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.

WEDNESDAY-16 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

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

  1. cleans: WARM UP with 3 position cleans then: warm up to 80%x1x5 sets.
  2. clean  pulls: .   100%x3x3,
  3. jerks behind neck from rack: 5 sets.  3, 2, 1, 1, 1, 1  increase weight each set.
  4. back extensions using a barbell: come to parallel and pause 2 sec.  4 sets x 6 reps.  
  5. sit ups super set with #5.  25 reps each.

TUESDAY-15 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

  1. front squat: 10 sets x 3 reps @85%
  2. isometric snatch pulls at all 6 positions: select a 80% weight.  work hard pulls for 10 seconds at each position. 1″ from floor, 1″below knees, 1″above knees, mid thigh, scoop aka down position, finish.  after holding 10 seconds at each positions lower the weight eccentrically very slowly.
  3. box jumps x 5 reps x 3 sets.

MONDAY-14 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

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

  1. snatch: warm up with 3 position snatch for 2 sets…bar or very light weight.  then work up to 80% x 1 x 5 singles with 90 seconds rest.
  2. snatch  pulls;  just like the snatch.  90%x3,  100%x3x2
  3. snatch balance no dip: 4 sets x 2 reps you select the weight.  punch hard down to receive the bar.
  4. snatch balance with a dip: 3 sets x 1 rep.  heavier than no. 3…..speed and aggressiveness if the key here.
  5. kb snatch+ohs+sotts press…..2 reps each hand x 3 sets. (love this exercise!!)
  6. jesses burdick back extensions:  learned this from jesse.  evil!!  take 2 kb’s….bring back parallel to ground using a glute ham bench.  the 2 kb are then rowed like a bent over row x 10 reps…..then do 10 reps holding onto the kb’s and only do back extensions….then let go of 1 kg and grab the other 1 with 2 hands and do 10 reps with 1 kb….finally let go of the kb and do 10 more back extensions with body only.  rest about 4-5 min and repeat.
  7. sit ups x 100 reps.