Saturday, July 22nd, 2017

WEIGHTLIFTING PROGRAM: 

BURGENER WARM UP+SKILL TRANSFER EXERCISES.

  1. FRONT SQUAT: 3, 2, 1, 1, 1, 1, 1
  2. snatch: work up to 75%x1, 80%x1, 85%x1 for 3 waves.
  3. clean and jerk: work up to 80%x1, 85%x1 for 2 waves.
  4. front squat: 1, 1, 1, 1.
  5. sit ups using 25 lb plate behind head x 25 reps total.

Thursday, July 20th, 2017

WEIGHTLIFTING PROGRAM:

BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. 2 pos cleans:  mid thigh, floor.  warm up accordingly.  55%x1+1, 60%x1+1, 65%x1+1, 70%X1+1×3
  2. clean tempo pulls; 10 sec to get to top, 10 sec to return to floor.  6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go back the same way.  that is 1 rep and 1 set.  perform 4 sets.
  3. fs+jerk: 5 sets x 2 front squat+1 increase weight each set. (2 fs plus 1 jerk) 5 sets.
  4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. (love this exercise!!)
  5. back extension: 3 x 10 with bar.  pause 3 sec at top.
  6. sit ups x 100 reps.

Tuesday, July 18th, 2017

WEIGHTLIFTING PROGRAM: 

  1. front squat: work up to 68% of 1 rm: 10 sets x 3 reps.
  2. back squat: work up to 68% of 1 rm: 3 sets x 3 reps.
  3. military press: 5 x 5.  work up in weight each set.
  4. back extensions: 3 x 10….no weight but hold body parallel for 2 sec count each rep.

Monday, July 17th, 2017

WEIGHTLIFTING PROGRAM: 

BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. 2 pos snatch:  mid thigh, floor.  warm up accordingly.  50%X1+1, 55%x1+1, 60%x1+1, 65%x1+1, 75%X1+1X3 SETS.
  2. snatch tempo  pulls;   6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position.  that is 1 rep and 1 set.  perform 4 sets.
  3. snatch push press: 5 x 5, 4, 3, 3, 2 increase weight each set.
  4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. 
  5. back extension: 3 x 10 with bar.  pause 3 sec at top.
  6. sit ups x 100 reps.

Saturday, July 15th, 2017

WEIGHTLIFTING PROGRAM:  

 BURGENER WARM UP.

  1. snatch: work up to 60%x1x5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute.  75%x1, 80%x1, 85%x1 ( no misses on any of these reps)
  2. rest 15 min
  3. clean and jerk: same as snatch.
  4. back extensions: 3 x 10 use weight.  pause at the top.
  5. 100 sit ups on ab mat.

Thursday, July 13th, 2017

WEIGHTLIFTING PROGRAM:

 BURGENER WARM UP, SKILL TRANSFER EXERCISE.

  1. back squat: 60%x3x10 reps.  pause 1 sec at bottom.
  2. front squat: 60%x3 x 3 reps. pause 1 sec at bottom.
  3. military press off rack. 5 x 5.
  4. bent over rows with barbell: 3 x 10 reps.
  5. 50 toes to bar.
  6. box jumps: jump up to a box x 20 total.

Wednesday, July 12th, 2017

WEIGHTLIFTING PROGRAM:

BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. 3 pos cleans: high hang, mid thigh, floor.  warm up accordingly.  50%X1+1+1, 55%x1+1+1, 60%x1+1+1, 65%x1+1+1 x 3
  2. clean tempo pause pulls; pause 2 sec at each position.  6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position.  that is 1 rep and 1 set.  perform 4 sets.
  3. fs+jerk: 5 x 3+1 increase weight each set. (3 fs plus 1 jerk) 5 sets.
  4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. (love this exercise!!)
  5. back extension: 3 x 10 with bar.  pause 3 sec at top.
  6. sit ups x 100 reps.

Tuesday, July 11th, 2017

WEIGHTLIFTING PROGRAM:

BURGENER WARM UP, SKILL TRANSFER EXERCISE.

  1. front squat: 60%x3x10 reps.  pause 1 sec at bottom.
  2. back squat: 60%x3 x 3 reps. pause 1 sec at bottom.
  3. military press off rack. 5 x 5.
  4. bent over rows with barbell: 3 x 10 reps.
  5. 50 toes to bar.
  6. box jumps: jump up to a box x 20 total.

Monday, July 10th, 2017

WEIGHTLIFTING PROGRAM: NEW CYCLE.  12-16 WKS,

BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. 3 pos snatch: high hang, mid thigh, floor.  warm up accordingly.  50%X1+1+1, 55%x1+1+1, 60%x1+1+1, 65%x1+1+1 x 3
  2. snatch tempo pause pulls; pause 2 sec at each position.  6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position.  that is 1 rep and 1 set.  perform 4 sets.
  3. snatch push press: 5 x 5 increase weight each set.
  4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. (love this exercise!!)
  5. back extension: 3 x 10 with bar.  pause 3 sec at top.
  6. sit ups x 100 reps.

Friday, July 7th, 2017

WEIGHTLIFTING PROGRAM:

  1. tempo snatch pull: no pauses….take to 5th position and on the 6th position….snatch.  then back down taking 10 sec.  very, VERY, LIGHT WEIGHT.  NO MORE THAN 20-40% OF 1 RM.  X 6 SETS.
  2. clean pull+clean+jerk: 1+1+1 x 5 sets. easy weight.  you should feel rested, but i still want you to be ready for a new cycle next week.
  3. front squat: 3, 3, 3, 3, 3  medium weight.  maybe 50-60% of best clean.
  4. good mornings: light….to 45 degree angle.  3 sets x 5 reps.
  5. ab work.  your choice.

Wednesday, July 5th, 2017

WEIGHTLIFTING PROGRAM:  GET SOME LIGHT STRETCHING AND MOBILITY WORK IN BEFORE A ACTIVE RECOVERY WORKOUT.  TODAY IS NOT SUPPOSE TO BE HARD…BUT I WANT SOMETHING LIGHT.

  1. power snatch+ohs+snatch balance no dip: 1+1+1 x 5 sets with no more than 20-30% of 1 rm.
  2. power clean+front squat+jerk: 1+1+1 x 5 sets….with no more than 20-30% of 1 rm.
  3. front squat: 3, 3, 3, 3, 3.  light to medium weight.
  4. back squat: 2, 2, 2, 2, 2.  light weight.
  5. ab work. your choice.