Weightlifter WOD

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.

MONDAY-15 MAY, 2017

FOR THE 4TH 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. 3 Position snatch: 1 from high hang, 1 from hang, 1 from floor.  normal speed.  slow is smooth smooth is fast.  5 sets x 3 reps….perfect technique.
  2. snatch tempo pulls: 3 sets x 1 rep……10 sec up, 1o sec down.  hit all 6 positions perfectly.
  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 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.

SATURDAY-13 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: 3, 3, 2, 2, 1, 1, 1, 1.  go heavy!!!
  5. sit ups x 25 reps with heavier weight behind head.
  6. strict pull ups x 25.

THURSDAY-11 MAY, 2017

JUNK YARD DOG WARM UP FIRST!!

BURGENER WARM UP+SKILL TRANSFER EXERCISES.

1. mobility work—your choice based on your needs!

2. BOX SQUATS: 10, 8, 6, 4, 3 (pause and sit on the bench then EXPLODE out of the bench.

3. deficiet clean deadlifts:5 x 5,  (set up like a clean while standing on a 2″ block…. deadlift bar to  high hang)

4. bench press: 10, 8, 6, 4, 3   i do not like giving % but if were when we do a strength workout it might look like this: 70%x10, 75%x8, 80%x6, 85%x4, 88%x3

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-10 MAY, 2017

WEIGHTLIFTING PROGRAM:

  1. JUNK YARD DOG
  2. BURGENER WARM UP
  3. SKILL TRANSFER EXERCISES
  4. power snatch+snatch pp+ohs+snatch sotts press: 1+1+1+3 x 3 sets.
  5. power snatch+hang snatch+snatch balance no dip: 1+1+1 x 5 sets.
  6. power clean+hang clean+ jerk: 1+1+1 x 5 sets.
  7. strict pull ups x 50
  8. bar bell curls: 50 reps.