WOD

WEDNESDAY-29 MARCH, 2017

WEIGHTLIFTING PROGRAM:  DAY 3 WEEK 3 OF THIS STRENGTH CYCLE.

  1.   INCLINE BENCH: 5X 6 60%, 65%, 70%, 75%, 80%
  2. 1 db row: 5 x 6 each arm.  you choose the weight. (SUPER SET WITH INCLINE BENCH)
  3. front squat: 5 x 6….60%, 65%, 70%, 75%, 80%
  4. TEMPO snatch grip deadlifts: 5 x 3…..60%, 65%, 70%, 75%, 80% (take off best snatch)….TAKE 10 SEC TO GET UP AND 10 SEC TO GET DOWN.  (VERY TOUGH EXERCISE)
  5. barbell curls: 3 x 10…add weight each set.
  6. 50 sit ups using weight behind head.

TUESDAY-28 MARCH, 2017

WEIGHTLIFTING PROGRAM:  SINCE WE ARE ON A HEAVY STRENGTH CYCLE WE WANT TO MAINTAIN OUR COORDINATION AND PATTERNS IN THE SNATCH AND CJ.  WE HAVE TO ADD THESE WITH VERY, VERY, LIGHT WEIGHT.

  1. light snatches working speed and form: 5 sets x 3 reps no heavier than 30% can be lighter….i want technique work here.
  2. light clean and jerks: same as snatch

cold shower x 5 minutes.

MONDAY-27 MARCH, 2017

WEIGHTLIFTING PROGRAM:

   WEEK 3 OF THIS STRENGTH CYCLE!! IF YOU WANT TO CONTACT ME WITH QUESTIONS…DO SO.  MIKEBURGENER@MAC.COM I KNOW I WRITE THIS STUFF 1 WEEK AT A TIME AND RARELY GO BACK TO SEE YOUR QUESTIONS.  DO NOT BE AFRAID TO ASK.  ALL MOVEMENTS ARE STRICT.  ALL MOVEMENTS ARE BASED ON YOUR 1 RM.  IF YOU DO NOT HAVE A 1RM, THEN DO PERCEIVED EXERTION.  8 IS APP. 80% ETC. THE SNATCH AND CLEAN DEADLIFT ARE BASED ON YOUR 1 RM OF SNATCH AND CLEAN.  HOPE THIS HELPS.

  1. back squat: 5 x 6 at 60%, 65%, 70%, 75%, 80%
  2.  bench press: 5 x 6 at 60%, 65%, 70%, 75%, 80%
  3. clean deadlifts: 5×6 at 60%, 65%, 70%, 75%, 80%
  4. strict pull ups x 60 reps total.
  5. sit ups using weight behind head x 100 total

SATURDAY-25 MARCH, 2017

WEIGHTLIFTING PROGRAM: 

 

  1. power clean+ STRICT military press: 1+10…..you select the weight make each set progressive in weight. PERFORM 3 SETS. add weight each set.
  2. pause front squats: 4 sets x 5 reps at 60, 65, 70%, 75%
  3. pause back squats: 4 x 5 same as front squat.
  4. tempo snatch pulls: take 10 sec to get to all positions on the way up….10 seconds on the way down.  that is 1 set….complete 3 sets. use medium weight and use good technique.
  5. 100 sit ups using weight behind head.
  6. 50 strict pull ups total.

WEDNESDAY-22 MARCH, 2017

WEIGHTLIFTING PROGRAM:  DAY 3 WEEK 2 OF THIS STRENGTH CYCLE.

  1. DB  BENCH: 4X 8 you choose the weight…make each set heavier
  2. 1 db row: 4 x 8 each arm.  you choose the weight.
  3. front squat: 4 x 8….60%, 65%, 70%, 75%
  4. snatch grip deadlifts: 4 x 8…..60%, 65%, 70%, 75% (take off best snatch)
  5. barbell curls: 3 x 10…add weight each set.
  6. 50 sit ups using weight behind head.