Saturday, June 24th, 2017

WEIGHTLIFTING PROGRAM:  TODAY’S WORKOUT IS BASED ON FEEL.

IF YOU WENT HEAVY AND THE 20 REP SQUATS WERE TOUGH….YOUR WORKOUT WILL BE TOUGH TODAY.  SOOOOOO SELECT EASY WEIGHTS.

  1. SNATCH: WORK UP TO A  HEAVY SINGLE.
  2. CLEAN AND JERK: WORK UP TO A HEAVY SINGLE.

THIS IS NOT A WEIGHT THAT IS GEARED BY %%% BUT BY FEEL.  CHOOSE CORRECTLY.

Thursday, June 22nd, 2017

WEIGHTLIFTING PROGRAM: 

  1. GET A GREAT WARM UP.
  2. FRONT SQUAT: pick a weight that is approximately 60%-65% of 1 rm.  perform 1 set x 20 reps.  after 10 reps do 3 big breathes between each rep.  breathing squats.  tough.  should be very hard.
  3. cold shower and stretch!

Wednesday, June 21st, 2017

WEIGHTLIFTING PROGRAM: 

1. snatch: work up to 75%x1x3. 80%x1x3

2. clean and jerk: work up to 70%x1+1×2, 75%x1+1×2, 80%x1+1×2

3. back extensions: 3 x 10 no weight but pause 4 sec at top….squeeze the scapula!!! squeeze the glutes.

4. sit ups x 100 total…use weight behind head.  break up the sets and reps anyway you would like.

Tuesday, June 20th, 2017

WEIGHTLIFTING PROGRAM:  YOU ARE GOING TO HATE THIS WORKOUT!

get a good warm up.

  1. back squat: work up to approximately 55-60% of best squat.  then perform 1 set x 20 reps….breath 3 times between each rep after the 10th rep!!!
  2. stretch and recover.
  3. ice bath or cold shower in the pm.

Monday, June 19th, 2017

WEIGHTLIFTING PROGRAM:  WEEK 7…TOUGH WEEK.

  1. snatch: work up to 85%x1x5 sets.
  2. clean and jerk: work up to 85%x5 sets.
  3. pick 2 body building moves that will improve your weaknesses.  perform 5 sets of 10 reps of each move.
  4. back extensions: 3 x 10 use weight.  pause at top 2 sec.

Wednesday, June 14th, 2017

WEIGHTLIFTING PROGRAM:

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

Tuesday, June 13th, 2017

WEIGHTLIFTING PROGRAM: 

  1. burgener warm up
  2. skill transfer exercises
  3. HANG CLEAN: 60%x3, 65%x3, 70%x3, 75%x3 80%x3
  4. rack jerks behind neck: take bar from rack like a back squat using a clean grip: 60%x3, 65%x3, 70%x2 ,75%x2, 80%x1, 85%x1, 90%x1.
  5. clean  pulls: 90%x3x2, 95%x3x2, 100%x3
  6. front squat:  80%x3, 83%x3, 85%x3x2. 88%x2x2.
  7. good mornings: 3 x 5 reps. use weight go to approximately 45 degree angle.
  8. toes to bar x 10 reps x 3 sets.
  9. 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, June 12th, 2017

WEIGHTLIFTING PROGRAM:  WEEK 6… % TODAY BASED ON WHAT YOU DID ON SATURDAY.  HOWEVER, USE YOUR BODY TO TELL YOU TO GO UP OR DOWN…BASED ON FEEL.  

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

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. hang snatch:  3 from hang,   normal speed.    set 1 @60%, set 2@65%, set 3 at 70%, set 4 at 75%, set 5 80% ….deadlift bar to high hang….then down to hang….snatch 3 reps.
  4. snatch pause pulls: pause at 2 sec at each position. 1″ from floor, 1″below knee, 1″ above knee, hang, down position, high hang position.  retrace positions on the way down pausing 2 sec at each position.  that is 1 set and 1 rep…..perform 4 sets.
  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, June 10th, 2017

WEIGHTLIFTING PRGRAM: JUNK YARD DOG FIRST.

burgener warm up

skill transfer exercises.

1. snatch: 3, 2, 1, 1, 1, 1, 1……work up to a heavy single.  use the same warm up protocol you would use in a weightlifting meet.

2. clean and jerk: 2, 2, 1, 1, 1, 1, 1.  work up to a heavy single.  use the same warm up protocol you would use in a weightlifting meet.

3. front squat; 3, 2, 1, 1, 1, 1, 1.

Thursday, June 8th, 2017

WEIGHTLIFTING PROGRAM:

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, June 7th, 2017

WEIGHTLIFTING PROGRAM:

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

Tuesday, June 6th, 2017

WEIGHTLIFTING PROGRAM: 

  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.