Weightlifter WOD

THURSDAY-25 MAY, 2017

WEIGHTLIFTING PROGRAM: (JUNK YARD DOG FIRST)

BURGENER WARM UP

SKILL TRANSFER EXERCISES

  1. muscle snatch+snatch high pull+snatch: 1+1+1 x 5 sets.  work up to a med weight.
  2. snatch on the minute:  65%x1x5 on the minute. 70%x1x5 on the minute. 75%x1X5 on the minute, (80%x1, 85%x1, 88%x1)3 rounds.
  3. REST 10 MINUTES.
  4. clean and jerk: 65%x1+1×5 on the minute. 70%x1+1×5 on the minute. 75%x1+1X5 on the minute, (80%x1, 85%x1, 88%x1)3 rounds.
  5. front squat: 80%X3X5
  6. clean power shrugs: take weight off rack.  use straps.  load it up….down and finish….3+3…dip and shrug.  go heavy…more than you clean….x 5 sets.
  7. military press x 5 x 5. TAKE OFF RACK.
  8. 15 TOES TO BAR X 2 SETS.

WEDNESDAY-24 MAY, 2017

WEIGHTLIFTING PROGRAM:

  1. JUNK YARD DOG
  2. BURGENER WARM UP
  3. SKILL TRANSFER EXERCISES
  4. muscle snatch from floor: 3 sets x 3 reps. KEEP BAR CLOSE WITH STRONG TURNOVER.
  5. snatch high pulls x 3 setsx 3 reps. use 40%x3, 45%x3, 50%x3.
  6. power snatch+snatch: 1+1 x 5 sets.. take %off best power snatch: 60%, 65%, 70%, 75%, 80%.
  7. clean high pull+power clean+clean and jerk: 1+1+1+1 x 5 sets. take % off best power clean: 60%, 65%, 70%, 75%, 80%.
  8. strict pull ups x 50
  9. bar bell curls: 50 reps.

TUESDAY-23 MAY, 2017

WEIGHTLIFTING PROGRAM: (JUNK YARD DOG FIRST)

  1. burgener warm up
  2. skill transfer exercises
  3. 2 POS CLEANS+JERK:  1 CLEAN FROM HANG, 1 CLEAN FROM FLOOR+JERK.  X 5 SETS. USE@60%, 65%, 70%, 75%, 80% ALL BASED ON WHAT YOU DID LAST SATURDAY.
  4. clean  pulls:  slow to end of first pull then explode: 90%x3, 95%x3, 100%x3x2
  5. front squat: 75%x3, 80%x3, 83%x3, 85%x3x2.
  6. good mornings: 3 x 5 reps. use weight go to approximately 45 degree angle.
  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-22 MAY, 2017

WEIGHTLIFTING PROGRAM:  WEEK 5…WE ARE ADDING % TODAY BASED ON WHAT YOU DID ON SATURDAY.  HOWEVER, USE YOUR BODY TO TELL YOU TO GO UP OR DOWN…BASED ON FEEL.  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!

  1. muscle snatch from floor: 3 sets x 2 reps.  keep bar close.
  2. snatch high pulls+snatch: 3 sets x 2 reps….1+1 (1 muscle snatch+1 snatch)
  3. 2 Position snatch:  1 from hang, 1 from floor.  normal speed.  slow is smooth smooth is fast.  set 1 @60%, set 2@65%, set 3 at 70%, set 4 at 75%, set 5 @80%.  get perfect technique.
  4. snatch pulls: slow to the end of first pull (just above the knee) then explode.  4 sets x 3 reps at 90%x3, 95%x3, 100%x3x2.
  5. sotts presses out of a front squat: 1 front squat+5 sotts presses x 5 sets.
  6. 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.
  7. sit ups x 50 using a 5-10 lb db behind head.

SATURDAY-20 MAY, 2017

WEIGHTLIFTING PROGRAM: JUNK YARD DOG WARM UP.

BURGENER WARM UP+SKILL TRANSFER EXERCISES.

  1. snatch high pull+snatch: 1+1 x 4 sets.
  2. snatch: 1, 1, 1, 1, 1  go up in weight each set.  no misses.  90 sec rest between sets.
  3. clean and jerk: 2+2, 1+1, 1+1, 1+1, 1+1, 1+1.  no misses….90 sect rest between sets.
  4. front squats: 75%X3, 80%x3, 85%x3, 88%x2, 90%x2, 95%x1, 80%x3x3
  5. sit ups x 25 reps with heavier weight behind head.
  6. strict pull ups x 25.

THURSDAY-18 MAY, 2017

WEIGHTLIFTING PROGRAM: (JUNK YARD DOG FIRST)

BURGENER WARM UP

SKILL TRANSFER EXERCISES

  1. muscle snatch+snatch high pull+snatch: 1+1+1 x 5 sets.  work up to a med weight.
  2. snatch on the minute: 60%x1x3 sets on the minute. 65%x1x3 on the minute. 70%x1x3 on the minute. 75%x1, 80%x1, 85%x1
  3. clean and jerk: 1+1 x 7 sets.
  4. front squat: 3, 2, 1, 1, 1, 1, 1.
  5. clean power shrugs: take weight off rack.  use straps.  load it up….down and finish….3+3…dip and shrug.  go heavy…more than you clean….x 5 sets.
  6. military press x 5 x 5.

WEDNESDAY-17 MAY, 2017

WEIGHTLIFTING PROGRAM:

  1. JUNK YARD DOG
  2. BURGENER WARM UP
  3. SKILL TRANSFER EXERCISES
  4. muscle snatch from floor: 3 sets x 3 reps.
  5. snatch high pulls x 3 setsx 3 reps.
  6. power snatch+snatch: 1+1 x 5 sets..(muscle memory in keeping bar close in least line of resitance)
  7. clean high pull+power clean+clean and jerk: 1+1+1+1 x 5 sets.
  8. strict pull ups x 50
  9. bar bell curls: 50 reps.

TUESDAY-16 MAY, 2017

WEIGHTLIFTING PROGRAM: (JUNK YARD DOG FIRST)

  1. burgener warm up
  2. skill transfer exercises
  3. 3 POS CLEANS+JERK: 1 FROM HIGH HANG, 1 CLEAN FROM HANG, 1 CLEAN FROM FLOOR+JERK.  X 5 SETS.
  4. clean tempo pulls:  10 sec  up and 10 sec down =” one set.  hit all 6 positions.  3 sets
  5. front squat: 75%x3, 80%x3, 83%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.