WOD

TUESDAY-9 MAY, 2017

WEIGHTLIFTING PROGRAM: (JUNK YARD DOG FIRST)

  1. burgener warm up
  2. skill transfer exercises
  3. SLOW TEMPO CLEAN PULL TO HIGH HANG: TAKE 10 SEC TO GET TO HIGH HANG.  THEN: high hang clean X 1+HANG CLEAN X 1 +CLEAN FROM FLOOR +JERK X 1: (1+1+1+1) x 5 sets. TAKE UP THE WEIGHT EACH SET.  BUT KEEP THE TECHNIQUE PERFECT.
  4. clean tempo pause pulls:  10 sec  up and 10 sec down =” one set.  hit all 6 positions.  3 sets
  5. front squat: 70%x3, 75%x3, 80%x3x5 sets.
  6. good mornings: 3 x 5 reps.
  7. toes to bar x 10 reps x 3 sets.
  8. 1 db snatch+ohs+sotts press+turkish get up+sotts press+stand….switch hands and repeat….this is one set.  do 3 sets.  go up in weight each set.

MONDAY-8 MAY, 2017

FOR THE 3RD WEEK I AM NOT PUTTING ANY %% ON THE WEIGHTS.  USE YOUR BODY TO TELL YOU WHAT YOU SHOULD LIFT!!  ANY QUESTIONS: MIKEBURGENER@MAC.COM  OR TEXT ME AT: 760-5351835

TECHNIQUE RULES!!!  REMEMBER FUNDAMENTALS ARE THE WAY TO GET BETTER 

JUNK YARD DOG FIRST!!!! BURGENER WARM UP NEXT+SKILL TRANSFER EXERCISES 3RD!

  1. SLOW TEMPO PULLS TO high hang, snatch from high hang +1, THEN take bar to hang and snatch +1, THEN take bar back to floor and snatch+1   x 5 sets.  the high hang is straight up and down.  no power snatch!!  BE DILIGENT HERE WITH YOUR PULL TO THE HIGH HANG.  bar takes 10 sec to get to the high hang…..pause at the high hang, then snatch the weight from high hang…..then snatch the weight from the hang. ….this snatch the weight from the floor. 1+1+1 x 5 sets.
  2. snatch pause tempo pulls: 3 sets x 2 reps. pause at each position 1001, 1002 count. WEIGHT HERE SHOULD BE HEAVIER THAN YOU USED IN EXERCISE 1.
  3. sotts presses out of a front squat: 1 front squat+5 sotts presses x 5 sets.  MOBILITY AND STRENGTH HERE GOVERN WHAT YOU CAN LIFT.
  4. back extensions: parallel to ground.  use weight and pause 2 sec at the top.  2 sets x 5 reps GO UP IN WEIGHT FROM LAST WEEK IF YOU CAN.
  5. box jumps x 15 at 21″+ height.
  6. sit ups x 50 using a 5-10 lb db behind head.

fyi:

The six positions are:
1-1″ off floor
2-1″ below knee
3-1″ above knee
4-mid thigh. Aka hang
5-the scoop. I call this the down position.
6-can be 3 different names….a. High hang if I am standing only. B. FINISH if I am exploding to a finish position from number 5. C. Can actually be a snatch from 5 position or a clean from 5. Depending on what we are working on.
We can also do tempo pause pulls where we would pause for a 1-2 second count at each position.
When doing both style of pulls (tempo no pause and tempo with pause) you go up hitting all positions and come down to Floor hitting all positions.

SATURDAY-6 MAY, 2017

WEIGHTLIFTING PROGRAM:

  1. slow tempo pulls to finish+snatch: rep 1 is a slow (10 sec pull) hitting all the positions…position 6 here is a strong finish.  drop the bar….then snatch it from the floor!!!  x 6 sets.  go by feel.  so you have one slow pull to a finish….then a snatch from the floor.
  2. clean and jerk: rep 1 is like the snatch above….rep 2 is a clean from the floor + a jerk.  6 sets x 1 slow pull+1 clean&jerk. x 6 sets.
  3. front squats: 3, 2, 1, 1, 1, 1, 1.

THURSDAY-4 MAY, 2017

WEIGHTLIFTING PROGRAM:  junk yard dog first.

BURGENER WARM UP+SKILL TRANSFER EXERCISES.

1. mobility work

2. BOX SQUATS: 10, 8, 6, 4 (pause and sit on the bench then EXPLODE out of the bench.

3. trap bar deadlift: 5 x 5

4. db bench press: 10, 8, 6, 4

5. 1 arm db snatch+ohs+sotts press+turkish get up+sotts press+stand.  repeat with other hand.  1 rep each exercise each side x 3 sets. you choose the weight.

6. back ext: 3 x 8

7. sit ups with weight x 50

WEDNESDAY-3 MAY, 2017

WEIGHTLIFTING PROGRAM:

  1. JUNK YARD DOG
  2. BURGENER WARM UP
  3. SKILL TRANSFER EXERCISES
  4. snatch pp+ohs+snatch sotts press: 1+1+3 x 3 sets.
  5. snatch+snatch balance no dip: 1+1 x 3 sets.  as weight gets heavier progress to a snatch+snatch balance with a dip for 1+1 x 3 sets.
  6. power clean+hang clean+ front squat+ jerk: 1+1+2+1 x 5 sets.
  7. strict pull ups x 50
  8. bar bell curls: 50 reps.

TUESDAY-2 MAY, 2017

WEIGHTLIFTING PROGRAM: (JUNK YARD DOG FIRST)

  1. burgener warm up
  2. skill transfer exercises
  3. SLOW TEMPO CLEAN PULL TO HIGH HANG: TAKE 10 SEC TO GET TO HIGH HANG.  THEN: high hang clean X 1+HANG CLEAN X 1 +JERK X 1: (1+1+1) x 5 sets. TAKE UP THE WEIGHT EACH SET.  BUT KEEP THE TECHNIQUE PERFECT.
  4. clean pulls: SLOW TO THE HANG….3 SEC TO GET TO HANG….THEN EXPLODE. 3 sets x 3 REPS GO UP IN WEIGHT EACH SET.
  5. front squat: 5, 3, 1, 1, 1
  6. reverse back extension using weight between angles if you do not have a reverse hype bench.  3 x 10 reps.
  7. sit ups with weight behind  head…..50 reps.

 

MONDAY-1 MAY, 2017

I AM NOT PUTTING ANY %% ON THE WEIGHTS.  USE YOUR BODY TO TELL YOU WHAT YOU SHOULD LIFT!!  ANY QUESTIONS: MIKEBURGENER@MAC.COM  OR TEXT ME AT: 760-5351835

TECHNIQUE RULES!!!  REMEMBER FUNDAMENTALS ARE THE WAY TO GET BETTER 

  1. SLOW TEMPO PULLS TO high hang, snatch from high hang +1, THEN take bar to hang and snatch +1   x 5 sets.  the high hang is straight up and down.  no power snatch!!  BE DILIGENT HERE WITH YOUR PULL TO THE HIGH HANG.  bar takes 10 sec to get to the high hang…..pause at the high hang, then snatch the weight from high hang…..then snatch the weight from the hang.  1+1 x 5 sets.
  2. snatch pause tempo pulls: 3 sets x 2 reps. pause at each position 1001, 1002 count. WEIGHT HERE SHOULD BE HEAVIER THAN YOU USED IN EXERCISE 1.
  3. sotts presses out of a front squat: 1 front squat+5 sotts presses x 5 sets.  MOBILITY AND STRENGTH HERE GOVERN WHAT YOU CAN LIFT.
  4. back extensions: parallel to ground.  use weight and pause 2 sec at the top.  2 sets x 5 reps GO UP IN WEIGHT FROM LAST WEEK IF YOU CAN.
  5. box jumps x 15 at 21″+ height.
  6. sit ups x 50.

fyi:

The six positions are:
1-1″ off floor
2-1″ below knee
3-1″ above knee
4-mid thigh. Aka hang
5-the scoop. I call this the down position.
6-can be 3 different names….a. High hang if I am standing only. B. FINISH if I am exploding to a finish position from number 5. C. Can actually be a snatch from 5 position or a clean from 5. Depending on what we are working on.
We can also do tempo pause pulls where we would pause for a 1-2 second count at each position.
When doing both style of pulls (tempo no pause and tempo with pause) you go up hitting all positions and come down to Floor hitting all positions.