WOD

SATURDAY-29 APRIL, 2017

WEIGHTLIFTING PROGRAM:   JUNK YARD DOG+BURGENER WARM UP+SKILL TRANSFER EXERCISES.

  1. snatch on the minute: for 5 min same weight.  snatch on the minute for 5 min more weight.  snatch on the minute for 5 minutes more weight.  that is 15 minutes of snatch on the minute.  change weight only 3 times and after the 5th set.
  2. clean and jerk: same as snatch.
  3. front squat: 3, 2, 1, 1, 1, 1, 1.

THURSDAY-27 APRIL, 2017

WEIGHTLIFTING PROGRAM: 

1. mobility work

2. back squats: 10, 8, 6, 4

3. trap bar deadlift: 4 x 5

4. 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-26 APRIL, 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: 3, 2, 1, 1, 1, 1, 1   go by feel.
  6. clean and jerk: 2, 2, 1, 1, 1, 1, 1   go by feel.
  7. strict pull ups x 50
  8. bar bell curs: 50 reps.

TUESDAY-25 APRIL, 2017

WEIGHTLIFTING PROGRAM: (junk yard dog first)

  1. burgener warm up
  2. skill transfer exercises
  3. high hang clean+ front squat +push press: 1+3+2 x 5 sets.
  4. clean tempo pause pulls: 3 sets x 2 sec pause at each position.  come back down and pause 2 sec at each position.  going up and down is the complete exercise for 1 rep. do 3 sets.
  5. front squat: 3, 3, 3, 3, 3
  6. good mornings light: to a 45 degree angle…3 reps x 5 sets.
  7. sit ups with weight behind  head…..50 reps.

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.

MONDAY-24 APRIL, 2017

WEIGHTLIFTING PROGRAM:   new cycle begins today.  this 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

  1. high hang snatch+snatch balance no dip+ohs: 1+1+3 x 5 sets.  the high hang is straight up and down.  no power snatch!!
  2. snatch tempo pulls: 3 sets x 2 reps….10 sec up, 10 sec down.  hit all 6 positions.
  3. sotts presses out of a front squat: 1 front squat+5 sotts presses x 5 sets.
  4. back extensions: parallel to ground.  use weight and pause 2 sec at the top.  2 sets x 5 reps
  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.

 

SATURDAY-22 APRIL, 2017

WEIGHTLIFTING PROGRAM:

  1. burgener warm up
  2. skill transfer exercises
  3. box jumps x 25 total as high as possible.
  4. tempo snatches….10 seconds….hit all positions on final and 6th position snatch.  no pausing at each position.  perform singles….x 4 sets.
  5. tempo cleans+jerk …..10 seconds clean….hit all positions….on final and 6th position…clean.  stand up then jerk the weight.  perform singles …..x 4 sets.
  6. front squats: 3, 2, 1, 1, 1, 1, 1.

THURSDAY-20 APRIL, 2017

WEIGHTLIFTING PROGRAM:

  1. perform the burgener warm up with a pvc pipe.
  2. perform skill transfer exercises with a pvc pipe.
  3. db snatch x r arm +ohs+sotts press+turkish get up…..then left arm…repeat the cycle for  3 reps x 3 sets.
  4. box jumps x 5 reps as high as you can.
  5. Clean and jerk x 20% x1+1 x 2 sets.   clean and jerk x 30%x1+1×2 sets.  clean and jerk x 35% x 1+1 x 3 sets
  6. v-up sit ups x 40 reps.
  7. back extensions x 50 reps.