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!
- muscle snatch from floor: 3 sets x 2 reps. keep bar close.
- snatch high pulls+snatch: 3 sets x 2 reps….1+1 (1 muscle snatch+1 snatch)
- 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.
- 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.
- sotts presses out of a front squat: 1 front squat+5 sotts presses x 5 sets.
- 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.
- sit ups x 50 using a 5-10 lb db behind head.
REST DAY, CHURCH DAY, FAMILY DAY
WEIGHTLIFTING PROGRAM: JUNK YARD DOG WARM UP.
BURGENER WARM UP+SKILL TRANSFER EXERCISES.
- snatch high pull+snatch: 1+1 x 4 sets.
- snatch: 1, 1, 1, 1, 1 go up in weight each set. no misses. 90 sec rest between sets.
- clean and jerk: 2+2, 1+1, 1+1, 1+1, 1+1, 1+1. no misses….90 sect rest between sets.
- front squats: 75%X3, 80%x3, 85%x3, 88%x2, 90%x2, 95%x1, 80%x3x3
- sit ups x 25 reps with heavier weight behind head.
- strict pull ups x 25.