Thursday, May 18th, 2017

WEIGHTLIFTING PROGRAM:  

BURGENER WARM UP+SKILL TRANSFER EXERCISES.

1. mobility work

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

3. trap bar deadlift: 5 x 5

4. db bench press: 10, 8, 6, 4

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