Burgener Warm up (One set with PVC pipe, one set with light barbell)
Snatch Balance + OHS (1+2) x 3, (1+1) x 2
HEAVY Jerk Dips: 3×3 @ 25# more than your best jerk.
Rack Jerk: 3,3,2,2,1,1,1
Bulgarian Split Squats x 8 each leg
Strict Pull ups x 10
Side Plank x 30 sec each side.
5 Wall Walks
100m DB Farmers Carry (70/50)
Hollow Rocks x 15
Strict Muscle Snatch + Vertical Jump with Barbell (5+5) x 3 sets
Two Position Pause Hang Snatch (pause above knee and pause in receive for 3 seconds) + Pause Snatch (pause in the bottom for 3 seconds): (2+1) x 3 sets, (1+1) x 3.
Back Squat + Front Squat (3+3) x 4 sets.
Bench Press: 5,3,1,5,3,1,10.
DB Russian Step ups x 8 each leg
Dead Bug Hold x 30 sec
Banded Hip Bridges x 10
Crossover Symmetry: I, T, Y’s x 7 each
Strict Press: Take 6 sets or less to establish a heavy triple.
Push Press + Push Jerk + Jerk: (1+1+1) x 4 working sets.
3 Position Clean (Mid Thigh, Mid Knee, 1” off Floor) : 5 working sets. Drop and reset from the floor each time.
Snatch Deadlift on 2” Riser: 3×3 @ heavy load.
30 sec KB Front Rack Wall Sit Hold
30 sec Nose to Wall Hand Stand Hold
50 Ft DB Waiter Walk (50 ft right arm/50 ft left arm)
Back Squat @ Tempo: 5×4 (4 seconds down and explode up)
Snatch Push Press + Snatch Balance + OHS: (1+1+1). Work up to a challenging set, but don’t surpass 7-8 sets.
Snatch + Clean + Snatch (1+1+1) x 5 working sets.
*yes, you read that right.. use the same bar and weights and try and make the fluidity of your snatches and cleans the same.
Pull Ups x 10
Push Ups x 15
Ab Mat Sit ups x 20
Snatch: Heavy single for the day.
Clean and jerk: Heavy single for the day
Front Squat: heavy single for the day in 5 sets or less.
It’s deload, so don’t be surprised if you don’t feel amazing!
Snatch Balance: 3,3,2,2,1,1
Strict Press: 5×2
Good Mornings: 3×10
Single Leg DB Deadlifts: 3×7 each leg
*super set good mornings and single leg dl
Hip extension + single arm DB Row (at top of hip extension) (10+ 5/5 per arm)
Flutter kicks x 60 seconds
Hammer Curls x 10
Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom) + Drop Snatch: (3+2+3) x 3 sets.
Power Snatch: 3,3,2,2,1,1
Power Clean + Push Jerk: 3,2,1,1,1,1
Heavy Farmers Carry x 100 m
Hand Stand Hold x 60 sec
Hollow Rocks x 12
Rack Jerk Behind the Neck: 3,2,1,1,1
Clean and jerk: 3×2,2×1
Clean Deadlift with pause at Mid Knee: 3×3
Strict Toes to Bar or Knee Ups x 10
Close Grip Bench Press x 15
KB Windmill x 5/ side