Thursday, May 25th, 2017

WEIGHTLIFTING PROGRAM:

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